Weeknight Group Workouts

FALL CROSS-COUNTRY WORKOUTS

In the late summer and fall, FLRC organizes a training group focusing on cross-country racing with the goal of helping runners participate on the FLRC and High Noon teams in the Pete Glavin Cross Country Series—join our teams! Each week, an RRCA-certified coach will set an interval workout and lead the group in dynamic warmups. Specific workouts will be posted on the FLRC forum.

The program is free and open to all FLRC members (join here if necessary), but you must register and sign the waiver. We aren’t able to make this part of the FLRC Family Running Program, so only adults and older teens (accompanied by an adult) may participate. How fast you are isn’t important, but you should be running at least 20 miles per week and be able to handle a workout of 5 miles or more, with speed work.

WHEN & WHERE

Workouts take place at the Cornell Botanic Gardens F. R. Newman Arboretum on Tuesday nights at 6 PM, starting in mid-August and continuing at least through the end of the PGXC season in early November.

NOTES

 

WINTER/SPRING MITHACAL MILERS

In the winter, FLRC organizes an indoor track training group focusing on the 1-mile race with the goal of helping runners improve their mile time throughout FLRC’s winter track season. Each week, an RRCA-certified coach will set a pace-based track workout, lead the group in dynamic warmups, and close with strength and mobility exercises. Specific workouts will be posted on the FLRC forum.

All ages and abilities are welcome, although adults should be running at least 15–20 miles per week to ensure that the workouts are appropriate. These workouts are part of the FLRC Family Running Program, so children 7–11 are welcome and will run custom workouts based on running games.

The program is free and open to all FLRC members (join here if necessary), but you must register and sign the waiver.

WHEN & WHERE

Workouts take place at Cornell University’s Barton Hall on Tuesday nights at 7 PM, usually starting in early November and continuing at least through FLC’s March indoor track meet. Please arrive by 6:45 PM to change and be ready for warmups starting promptly at 7 PM. Workouts usually last about 90 minutes.

Free parking is available in the Cornell parking garage and nearby lots.

NOTES

  • Since these workouts are official FLRC events, a signed waiver is required for liability reasons. Please sign the FLRC Training Groups waiver online (once for 2023) before your first workout for both yourself and any children you’re bringing.
  • If the Cornell track team is still using the track when you arrive, please stay off until they’re done. It is of the utmost importance that we don’t interrupt their workouts or we could lose our track privileges.
  • Restrooms and drinking fountains are available in Barton Hall.
  • Note the spelling of MITHACAL, which contains ITHACA. :-)
  • For questions, contact Coach Adam Engst at ace@tidbits.com.

 

SUMMER SPEED WORKOUTS

In the summer, once it’s too warm to run in Barton Hall, FLRC organizes weekly workouts focused on helping runners perform better at the 5K to 10K. Each week, an RRCA-certified coach will set a pace-based track workout, lead the group in dynamic warmups, and close with strength and mobility exercises. Specific workouts will be posted on the FLRC forum.

The program is free and open to all FLRC members (join here if necessary), but you must register and sign the waiver. We aren’t able to make this part of the FLRC Family Running Program, so only adults and older teens may participate. How fast you are isn’t important, but you should be running at least 20 miles per week and be able to handle a workout of 5 miles or more, with speed work.

WHEN & WHERE

Workouts take place near Stewart Park’s Large Pavilion on Tuesday nights at 6:15 PM, usually starting in early May and continuing through mid-August. Please arrive by 6:15 PM to change and be ready for warmups starting promptly at 6:30 PM. Workouts usually last about 90 minutes. There’s plenty of free parking in Stewart Park.

NOTES

  • Since these workouts are official FLRC events, a signed waiver is required for liability reasons. Please sign the FLRC Training Groups waiver online (once for 2023) before your first workout for both yourself and any children you’re bringing.
  • Restrooms and drinking fountains are available at the park.
  • For questions, contact Coach Adam Engst at ace@tidbits.com.