The MITHACAL MILERS workouts are currently on hiatus.


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 Upstate New York Pete Glavin Cross Country Series. Each week, an RRCA-certified coach will set an interval workout, lead the group in dynamic warmups, and close with strength and mobility exercises.

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.


Workouts will take place on Tuesday nights at 6 PM, starting September 15th. Our initial meeting will be at the Monkey Run parking area off Route 366 just outside Varna, and we’ll run on the grassy Dryden Rail Trail and in nearby fields and trails. Depending on the group size, we may be able to return to the Cornell Arboretum for future workouts. More details will be communicated to those who sign up.



To ensure the safety of all participants, FLRC has come up with the following requirements during the pandemic:

  • Online signup is required to manage group size (maximum of 50, per New York State regulations) and ensure data gathering in the event that contact tracing becomes necessary. Drop-ins are expressly not allowed.
  • During signup and at every session, participants must agree to the following statements:
    • I do not currently feel ill, and I will not attend any session if I do.
    • I am not currently running an above-normal temperature, and I will not attend any sessions if my temperature is above normal.
    • In the past 14 days, I have not traveled outside New York State.
    • In the past 14 days, to the best of my knowledge, I have not been exposed to a person who has tested positive for COVID-19.
    • In the past 14 days, I have not tested positive for COVID-19.
  • Everyone involved in the sessions must maintain at least 6 feet of distance from all other people at all times. More distance is better, within the bounds of being able to hear coaching instructions. There is to be no physical contact of any kind.
  • Everyone must have a mask with them at all times and must put it on if proximity to another person drops below 6 feet for any reason. Masks do not need to be worn during exercise, but it’s entirely acceptable to wear one if it doesn’t impair breathing.
  • The FLRC coach will take attendance before each session in case contact tracing is required.
  • The FLRC coach will verbally review the safety requirements before each session.


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.

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 7–13 are welcome and will run custom workouts based around running games.

FLRC membership is required.


At the moment, we don’t expect to be able to hold our winter MITHACAL MILERS workouts on the Barton Hall indoor track due to Cornell’s COVID-19 precautions.

Workouts take place at Cornell University’s Barton Hall on Tuesday nights at 7 PM. Please arrive by 6:45 PM to change and be ready for warmups starting promptly at 7 PM. Workouts usually last about 90 minutes.

The kickoff time trial will be December 3rd, 2019, and workouts continue through FLRC’s last indoor track meet in March. There will be no workouts on December 17th, 24th, or 31st due to Barton Hall being closed for finals and then the holidays.

Free parking is available in the Cornell Parking Garage.


  • Since these workouts are official FLRC events, a signed waiver is required for liability reasons. Please sign the waiver online before your first workout for both yourself and any children you’re bringing. This signup is also used for timing the time trial!
  • When you arrive for the workout, please sign in at the front desk, noting FLRC for your affiliation.
  • 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