Run T&C

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?

Everyone hits a hard mile—what matters is taking the next step, not matching someone else’s pace. Celebrate the push-through, no matter how small, and tell us: what gets you moving when the wall shows up?

Midweek crew, let’s lock into a strong rhythm and celebrate every stride together. Today’s Run of the Day takes us to the riverside path for a confident tempo effort.

WARM-UP
- 8 min easy jog
- 2 min brisk walk if needed
- 4 x 20 sec relaxed strides
- Shake out and breathe tall

MAIN SET
- 10 min steady tempo
- 3 min easy jog
- 8 min strong tempo finish

COOL DOWN
- 7 min easy jog
- Light calf and hip stretch
- High-five your run buddy

Run solo or with the group, but bring that midweek confidence. Who’s getting this one done today?

Today’s Run of the Day is all about moving easy, breathing deep, and celebrating every stride together. Take this recovery run to a riverside path and let the rhythm reset you.

WARM-UP
• 5 min relaxed walk
• 5 min easy jog
• 10 leg swings each side
• 3 deep breaths before you roll

MAIN SET
• 20–30 min gentle run
• Keep it conversational
• Shake out arms every 5 min

COOL DOWN
• 5 min easy walk
• Light calf and quad stretch
• Hydrate and note one win

Who’s joining the reset run today? Drop your miles below!

Run of the Day: bring the crew, find your climb, and celebrate every strong stride together. Today is all about steady hill strength at a park hill loop.

WARM-UP
- 8 min easy jog on flat ground
- 10 walking lunges each leg
- 2 x 20 sec high knees
- 3 relaxed uphill strides

MAIN SET
- 5 x 60 sec steady uphill climb
- Jog back down for recovery
- Finish with 6 min easy on rolling path

COOL DOWN
- 8 min easy jog or walk
- Light calf and quad stretch
- Team high-five at the top

Who are you bringing to the hill today?

Before the world gets loud, we choose discipline, community, and a little forward motion. Whether it’s 1 mile or 10, check in below: did you get your morning run today?

Run of the Day: show up easy, move together, and let every mile count. Today is all about relaxed recovery on a lakeside path.

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

MAIN SET
- 20 min easy conversational run
- Keep effort light and smooth
- Pause for 1 min if needed

COOL DOWN
- 5 min walk by the water
- Stretch calves and hips
- Take one deep reset breath

Who’s joining for some feel-good recovery miles today?