The Workout Group (WOG)
Running smarter, stronger and happier since 1997.
WOG 2022 Spring Schedule
Tuesday workouts are higher intensity interval sessions designed to increase your turnover and leg speed. These workouts range anywhere from 2-5 miles depending on your training goals and running experience. We encourage everyone to arrive at least 10-15 minutes early to get in a warm-up (easy) run before the workout. We have 2 workout sessions on Tuesdays:
Morning Session, 5:30-6:45 AM: Rillito Park (1st & River Rd.). Arrive by 5:15 to get in a warm-up.
Evening Session, 6:00-7:15 PM: Reid Park (Country Club & 22nd). Arrive by 5:45 to get in a warm-up.
Thursday workouts are slightly lower in intensity but should still feel challenging by the end. The focus is on building stamina (the ability to run slightly faster than what is comfortable for gradually longer periods of time). These workouts range from 3-6 miles. We have 2 workout sessions on Thursdays:
Morning Session, 5:30 -6:45AM: Rillito Park.
Evening Session, 6:00-7:15 PM: Reid Park.
Saturday Long Run:
The run starts between 5:30-6:30 AM with alternative start time options, depending on how far you want to run and/or what the weather is like. Typically, these runs cover between 6-10 miles. The location varies each week so it’s necessary to get on the email list or visit the Come Run Facebook Page to receive the details for each week’s run. Contact email@example.com for more information.
What you need to know:
Running should be safe and fun, especially running with a group! Just to be safe, 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. If you’re feeling sick, or just extra fatigued, stay home, get some rest, eat healthy, and drink extra fluids. You’ll be back ready to run in no time!
The team of Workout Group coaches, including Tim Bentley, Dave Odom, Michelle Hawk, Doreen Castillo Davis, Whitney LaCombe, and Gina Nelson, are all experienced runners and all certified RRCA coaches — you can see more about the RRCA Coaching Program here.
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.