Free Training Season cropWe cater and welcome all levels of runners: Beginner, Intermediate and Advanced.   Everything comes from your base/fitness level. Speed has nothing to do with it. All members complete an initial pace assessment from which we find the group perfect for you. Once the 1st stage  of the training (6 weeks) is finished, we use a very specific VO2 max workout to derive the runners speed and tempo paces. Our 16 week Winter/Spring season will start Jan 13th and is only $75.00 First Season Free. Go to the sign up page now and get started today.


Beginner Run/Walk Program is designed for runners who have little/no experience with long distance running or for runners who have taken a long break or coming off an injury.


Intermediate Program is designed for casual or existing runners who can, for the most part, maintain a continuous workout for up to 40 minutes.


Advanced Program is designed for runners with a base already set and ready to take their training to a higher level. Perhaps attempting a PR or a Boston qualifier.

A Program Overview – Weeks vs Cycles

Over the course of a program, we follow 3 week “Training Cycles”. Meaning every 3 weeks we do a “Rest & Recovery” week. We add mileage/time to our weekend long run. On the 3rd week, we cut back. We then build back up for 2 weeks and repeat.

This is a critical period of allowing our body (and mind) to have a little rest. We don’t take completely off, but cut back time/mileage about 20-30%.

Training Venues


905 Leidesdorff St Folsom, CA Saturday &  Stairs


       2001 Nimbus Rd. Gold River, CA          Hill Repeats & Aid Station


         10 College Pkwy Folsom, CA             Track Workouts