FLRC Family Running Program


As much as it pains us to say this, until further notice, FLRC is canceling all official club group runs, including our 1st and 3rd Saturday runs on the Black Diamond Trail and the Sunday Skunkday runs. Our Tuesday night MITHACAL MILERS workouts have resumed. For more information, see the post on our Announcements forum.

The FLRC Family Running Program sessions are designed to provide adults and children with structured, age-appropriate workouts. Unlike many youth running programs, adults and children run at the same time, allowing parents to get in a workout while their kids learn more about running and enjoy some exercise. The FLRC Family Running Program evolved out of the winter MITHACAL MILERS workout group, which ran from December 2018 through March 2019.

Participation in the Family Running Program workouts is free, but all participants must be FLRC members (so join today if necessary!). Any adult may participate, whether or not they come with a child, but each child must be accompanied to a workout by a parent or responsible adult—this is not drop-off daycare! All participants—adults for themselves and parents for each of their children—must sign an annual waiver for the FLRC Training Programs online.

All workouts will be set in advance by a volunteer coach, although the coach may not be present at every workout. Workout specifics will vary by season and the desires of the participants, as will schedules and locations. All children’s workouts will be managed by at least one adult, and preferably two or more, depending on the number of children.

Communication about workouts will take place on the main FLRC mailing list.

If you have any questions or are interested in organizing a specific session or ongoing group under the FLRC Family Running Program umbrella, contact FLRC President Adam Engst.

Current Session(s)


The winter track MITHACAL MILERS workout group runs from December 3rd through the end of March, meeting every Tuesday night (except December 17th, 24th, and 31st)  at 6:45 PM at Cornell University’s Barton Hall. Workouts are focused on the mile and will be set by RRCA-certified coach Adam Engst. A mobility-based warmup will precede each workout, and each session will end with core-strength exercises. All ages (over 7) and abilities are welcome. Kids ages 7 to 11 will be coached by Margo Lee, who helped coach the Ithaca Youth Bureau track program, and Sandy Gregorich, who is also a USATF-certified coach, has extensive experience coaching children of different ages in a variety of sports, and has up-to-date adult and child first aid and CPR certificates.

Kids & Tots

The Kids & Tots group is providing workouts to kids 7 and under, meeting on available Sundays at 3 PM; contact Nichole Cappadora for schedule and workout details. Nichole is a USATF-certified coach and mother of two young girls who participate in FLRC’s indoor track meets and wanted to do more. Since she and her husband Vinny are both certified coaches and run the event and race timing business Happily Running, they decided to give back to the community by organizing a youth running group for kids who are too young to train and compete vigorously. The goal of the sessions is to introduce kids to the sport of running while keeping it fun and interesting. Sessions include instruction on proper stretching techniques, agility drills, and a focus on running games. Parental participation is always welcome!