The more we run, the more our bodies appreciate a little love. Pre-hab helps keep us moving well—building core strength, improving stability, and keeping joints happy.

We kick things off at before the run on Mondays and after the run on Saturdays. It’s optional, but we highly recommend making it part of your routine. Your future self will thank you. Runners are provided the routines to do at home as well - ideally hitting 2-3 times per week.

All you need is a mat or a beach towel. Bands and small weights are provided.

We meet three times a week. Starting together with a dynamic warmup at 5:45pm on Mondays & Wednesdays; 9:00am on Saturdays. We aim to wrap up around 6:30pm/10:30am with cool-down stretches & mobility routines.

Most runs, you’ll find three pace groups: walkers (17:00 pace), newer run/walkers (14:00 pace), and seasoned run/walkers (12:30 pace). Coaches rotate between the pace groups.

Those pursuing longer distances such as half marathons will receive information on how ‘long runs’ fit within this program.

Most of our running should follow the 80/20 rule—meaning 80% of our miles are run at a chill, conversational pace. But what is that pace for you? Sometimes called high Zone 1 or low Zone 2, we figure it out with Magic Mile assessments + heart rate calculations several times a year. From that, we dial in your regular pace, your long run pace, and your speed or interval pace.

It’s simple, science-backed, and super helpful.

Mile Assessments are held at Olympia High School on January 1 (an annual tradition!); late June; and early October.