We’re THRILLED to have Olympian and bronze medalist Shannon Rowbury leading the charge on Thursday for speedwork!

Shannon has a fun ‘speed’ infused workout lined up for you! I’d recommend bringing a towel or mat for this one as there will be some drills taking place on the ground. This is not required, but recommended.

Getting faster is in many respects about getting better at managing stress. The only way to get better at this is to expose yourself (safely, gradually, progressively) to ‘stress’. If done consistently, exposing yourself to the stresses of hard (and fast) running will increase your tolerance and aptitude for tolerating said stress.

So, if you want to get faster, keep showing up on Thursdays. And, never forget. CONSISTENCY over time is the secret sauce for running whether we’re talking about going long, fast, hard, or anything in between.

Here’s the thrust of what we’ve got lined up for you….

-Jog a few laps (easy & ‘fartlek’ style) followed by our range of motion drills on the track.

-Run a fartlek lap (easy on the curves/hard on the straights). After you complete the lap, you”ll segue into some drills. There will typically be ‘4’ drills per lap. The drills will vary each lap but you can expect planks, lunges, squats, pushups, and a variety of other drills.

-We’ll aim to get ‘5’ circuits of laps/drills done.

-Once you’ve caught your breath, you’ll run 1-2 easy laps to cool down.