The Workout Group (WOG)
Running smarter, stronger and happier since 1997.
The summer running season is free. Let’s all beat the heat together!
WOG 2021 Summer Schedule
Tuesday AM Strength Building Run & Strides:
The run starts at 5:30AM at Rillito Park (1st. & River): The planned course is a 6 mile hilly loop through the neighborhoods north of River Rd. followed by strides on the grass back at the park. Each runner is encouraged to go at their own pace and run shorter or longer versions of the run as needed. For those interested in doing a pre-run activation session, arrive at 5:20 AM.
Tuesday PM Run/Speed Play:
The run starts at 6 PM at Himmel Park (Tucson & 2nd). There will be a fun and peppy 1-2 mi. workout planned. Go at your own comfortably-hard pace. We encourage everyone to get in a 1 mi. (or 10 min.) warm-up jog before this session so plan on arriving by 5:45 PM. For better recovery, follow up the effort session with a 1 mile (or 10 min.) cool down jog.
Thursday PM Strength Building Run:
The run starts at 6 PM at Sabino Canyon (base of the tram road). Round trip up to the top of the tram road and back is 7.4 miles. Runners should only go as far up as they feel comfortable in the heat.
Saturday AM Long Run:
The run starts at 5:30 AM with alternative start time options, depending on how far you want to run. Typically, these runs cover between 6-12 miles. The location varies each week so it’s necessary to get on the email list to receive the details for each Saturday run on the Thursday before. Contact email@example.com for more information.
What you need to know:
It’s HOT in the summer! Please bring plenty of water to every run. We recommend carrying water while you run and keeping an extra bottle of water and/or an electrolyte enhanced beverage in the car for after. Remember that running in the heat is like running at altitude and your heart rate/pace will show it. Set a summer goal to stay within your comfort zone and have fun with your running. Please carry emergency contact info. on you somewhere easily accessible, like written on your water bottle, on a bracelet, or inside your hat. Please continue to have a face cover handy at every run. We won’t require you to wear a face covering while running but we still encourage wearing them when using public bathrooms and when standing around chatting in close proximity before and after the run.
Why might you join WOG: The Workout Group provides athletes with a safe and fun environment for running. Each workout is planned with the runners’ goals and abilities in mind. Our workouts are periodized so they build on each other, increasing fitness levels consistently over time.
Who might join WOG: All types of runners with some prior running experience are welcome to join WOG. We have runners training for 5k’s and 50 milers (and everything in between). Most of our athletes come for the workouts but stay because of the incredible group support and the pure joy of running hard with friends.
How might you join WOG: If you would like to give WOG a try, come on out! We like new folks to visit a few times before deciding if WOG is a good fit. Once you have made the commitment, we ask our runners to donate $50 per semester (August-Dec. & January-May). We also offer individual coaching packages and personalized training plans (see individual coaching for more details).
What type of workouts might you do if you join WOG: Our workouts include hill circuits, tempo runs and cruise intervals, longer speedier intervals and shorter repeats. If you are training for a specific event, we will do our best to accommodate your needs and help you build to a peak performance. If you are just starting to get to know your running self, we will encourage you to take your time and build gradually. Running is a fantastic journey and we don’t want you to rush through any part of it
Why is there a fee for WOG: We take this community and our coaching seriously. In order for us to maintain a safe and responsible atmosphere, we require each of our coaches be RRCA certified and insured. In the past we’ve payed for lights. Along with the insurance, these are significant costs, though well worth it. Since we are currently not paying for lights, we have reduced the semester fee from $75 to $50. If we end up paying for lights we will raise the second semester fee back to $75. If you’re curious, none of us make money from WOG. It is a community service that brings us more pride, joy and friendships than revenue. We hope you feel the same.