Training: 12 weeks to go- we're back into an up week.  We'll be going with 3 hard workouts in a row- this time we're splitting the HM and M options as things get more specific [...]

Training: 13 weeks to go- recovery week time!  If you've hit all 3 up weeks, cut your overall weekly volume by 25-50% and enjoy these low volume workouts! Workouts for the week: H+P FULL VOLUME [...]

Training: 14 weeks to go!  This is Week 3 of our 3 week build in this first 4 week block- survive this week and it's recovery time! Workouts for the week: H+P FULL VOLUME WORKOUT [...]

Training: 15 weeks to go!  Welcome to Week 2 of our 3 week build in this first 4 week block! Workouts for the week: H+P FULL VOLUME WORKOUT  (5-10K option) (Week 2 of 4) 15-25 [...]

Training: Alright, back to the grind!  Take a recovery week if you need, otherwise it's time to light it up.  We're about 16 weeks away from our big fall half marathon along with various other [...]

Training: We're right in the middle of the  FiveBy5K challenge !  Workout volumes are low again- definitely keep them here whether you are racing or not if you have been following along.  Things will ramp up ASAP [...]

Training: THIS IS THE WEEK- the  FiveBy5K challenge begins this Thursday!  Whether you are doing it or not, if you're following along with our workouts, definitely take advantage of these lower volume efforts.  Consistency and injury prevention [...]

Training: Less than two weeks until we hit the  FiveBy5K challenge .  This will be our last massive workout week before we dial it back again for a few down weeks- make these count! Once again, we're [...]

Training: Only a few weeks to go until we hit the  FiveBy5K challenge . Once again, we're including your strength session from physio Kayla Ng! Workouts for the week: H+P FULL VOLUME WORKOUT  (5-10K option) 15-25 minutes WU [...]