Run T&C

Run of the Day: gentle shakeout vibes on the lakeside path 🌊
Show up together, keep it easy, and let every mile bring you back to rhythm.

WARM-UP
• 5 min brisk walk
• 5 min easy jog
• 10 leg swings each side
• 3 relaxed strides

MAIN SET
• 20 min easy run
• Keep effort conversational
• Finish with 4 smooth pickups

COOL DOWN
• 5 min walk
• Light calf and hip stretch
• Deep breaths, team high-five

Who’s joining the shakeout today?

Early mornings feel hard until you remember what they’re really doing: making you stronger before the world even starts asking for your energy. Show up together, stronger every mile—who’s getting it done tomorrow morning?

Run of the Day: We show up together, then climb stronger every mile. Today’s focus is steady hill confidence on a park hill loop.

WARM-UP
• 8 min easy jog on flat path
• 3 min brisk walk uphill
• 4 x 20 sec relaxed strides
• Shake out and reset posture

MAIN SET
• 4 x 3 min steady uphill effort
• Jog down easy after each rep
• Finish with 6 min smooth flat running

COOL DOWN
• 8 min easy jog or walk
• Stretch calves, hips, and glutes
• High-five your crew

Who’s powering up the climb today? Tag your running buddy and show up together.

Run of the Day: let’s take the miles off-road and celebrate every climb, cruise, and muddy grin together.

WARM-UP
- 5 min easy jog on the trailhead path
- Ankle rolls and leg swings
- 3 x 20 sec relaxed strides
- Keep effort light and chatty

MAIN SET
- Run 25-35 min on a soft wooded trail loop
- Push gently up each short rise
- Float easy on flats and downhills

COOL DOWN
- 5-8 min easy jog or walk
- Stretch calves, hips, and hamstrings
- Share one mile win with your crew

Where are you finding your playful trail miles today?

Run of the Day: quick feet, big energy! Today we’re heading to the track for short, speedy reps that sharpen turnover and keep every mile feeling alive.

WARM-UP
- 8 min easy jog
- Leg swings, 10 each side
- 3 x 20 sec relaxed strides
- 1 min easy walk reset

MAIN SET
- 8 x 200m fast but smooth
- 200m easy jog between reps
- Keep posture tall and cadence quick

COOL DOWN
- 8 min easy jog or walk
- Light calf and quad stretch
- Celebrate your speedy miles

Who’s joining the track crew today?

Today’s Run of the Day is all about celebrating steady miles together. Head to a waterfront path and keep it relaxed, smooth, and conversational.

WARM-UP
- 5 min brisk walk
- 8 min easy jog
- 10 leg swings each side
- 3 relaxed 20-sec strides

MAIN SET
- 35-50 min easy long-run pace
- Keep effort at chat pace
- Add 4 x 30 sec smooth pickups

COOL DOWN
- 5-8 min easy jog or walk
- Stretch calves, hips, and hamstrings
- Hydrate and note one win

Every kind of mile counts. Who’s getting their relaxed long run in today?

Run of the Day is all about locking in and feeling that flow. Today, we’re taking our tempo to a flat riverside road loop—smooth, steady, and strong.

WARM-UP
- 8 minutes easy jog
- 2 minutes brisk walk or shuffle
- 4 x 20-second relaxed strides
- Shake out arms and reset posture

MAIN SET
- 12 minutes at strong tempo effort
- 3 minutes easy jog
- 8 minutes at tempo, smooth finish

COOL DOWN
- 8 minutes easy jog
- Gentle calf and quad stretch
- Celebrate the mile you showed up for

Who’s finding their rhythm with us today?

The Aloha Run is calling—bring the island energy and celebrate every kind of mile together! Whether you’re racing, jogging, walking, or cheering from the sidelines, this is your invitation to show up, move with joy, and feel the community spirit. Link in bio to register!

Run of the Day is here! Today we’re celebrating strong, steady miles on the rolling park hill loop. Keep it smooth, stay patient, and climb together.

WARM-UP
- 8 min easy jog on flat path
- 3 min brisk walk uphill
- 4 x 20 sec relaxed strides
- Light leg swings and ankle rolls

MAIN SET
- 5 x 2 min steady uphill effort
- Jog back down for recovery
- Finish with 6 min easy on rolling terrain

COOL DOWN
- 8 min easy jog or walk
- Stretch calves, quads, and hips
- High-five your effort today

What kind of mile are you celebrating today?

Run of the Day: Let’s build endurance together and celebrate every stride. Today’s long run is all about staying steady, relaxed, and confident on a riverside path.

WARM-UP
- 5 min brisk walk
- 8 min easy jog
- Leg swings, 10 each side
- 3 relaxed strides

MAIN SET
- 25-45 min steady easy run
- Keep effort conversational
- Finish with 5 min strong but smooth

COOL DOWN
- 5-8 min easy walk
- Stretch calves and hips
- Share one win from the run

Who are you running with today, or who are you cheering on?