TUESDAY – MAKING STRIDES

Women-only speed workout

TIME: 5:45 PM
WHERE: Meet by the LVRR Clubhouse near the white barnMuhlenberg College (3/16 – October)
RUN LEADER: Ingrid

Warm-up for 1.25 miles, and then our trusty run leader will provide a speed workout on the trail followed by a cool down. Total distance is 4 – 5 miles total including warm-up, cool-down, repeats, and recoveries.
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We keep it fresh with a new workout each week! Come give us a try!!

WEDNESDAY MORNING SPEED WORKOUT

5:15 AM

TIME: 5:15 AM
WHERE: Muhlenberg College
RUN LEADER: Michael

Meet at 24th/Liberty Streets by the entrance to the Muhlenberg football stadium. We start with a 1.25-mile warm-up around the college at about 9-10 min/mile pace. Then the run leader will provide a workout followed by a 1-mile cool down. The workouts generally alternate between VO2 max workouts and lactate threshold workouts and are designed to make you stronger physically and mentally. (You are welcome to join the fun with your own workout.)

Bring reflective gear and a headlamp in case the track is closed or when the college’s sports teams are using the field — especially lacrosse. If the track is unavailable, we will move the workout to the lightly trafficked streets of Allentown’s West End.

We thank Muhlenberg College for the use of their track.

THURSDAY – TRAIL RUN

TIME: 6:30 PM
WHERE: South Mountain Preserve (Alpine St. Lot)
RUN LEADER: Scott

Meet at Alpine Street Lot.

4-mile loop on the trails. Beginner friendly. Please wear reflective gear and a headlamp.

SATURDAY LONG RUN – 7 AM or 9 AM

TIME: 7:00 AM
WHERE: Lehigh Parkway
RUN LEADER: Joe

We train together for goal races, especially the St. Luke’s Half.

TIME: 9:00 AM
WHERE: Allentown Rose Gardens
RUN LEADER: Seeking Leader

We run through the Rose Gardens and Cedar Beach Park. We drop back and paperclip to make sure no one is left behind.