Goal A - To Complete the Race

Training will include weekly long runs or walks with no track speed work. This is for those who would like to complete the race or get faster.

Goal B - Speed Work Groups

This is for individuals who currently walk or run year round and want to increase their speed and improve their “goal” time from previous races. These workouts will emphasize speed work and include track workouts.

Participants should be able to run or walk three to four miles during the first training night of the program.

Goal C - Non-interval Running Groups

This level will not use the run-walk-run or walk-shuffle-walk interval training. There will be one 5k running group and one half marathon speed work group. Only offered in Rochester.