Start a Run/Walk Program

Six Weeks to Running a 5K

Heart Rate Training

The Benefits of Running by Elizabeth McLeod Sadler

Rock River Road Runners

Training Schedule

May/June 2008

Sundays:  Long Run. 8:00am. Out and back on canal. Meet at Avenue D and Dixon Avenue, Rock Falls.

                   Changes to 7:00am on Sunday, June 15^th.

Tuesdays:  Through May 27^th: 5K Prediction Runs. 5:30pm.

                   Kurt and Melissa Krutsinger’s  home. 709 E. Humphrey, Rock Falls, IL. 815-625-1434.

                  Starting June 3^rd: Track workouts, 4:30pm and 5:30pm, Sterling High School track.

Wednesdays:  6:00pm. 10M Road Bike Time Trials. Riverdale Road, Rock Falls.

                  Jenni Slaney, librybear@aol.com.

Thursdays:  Starting May 1^st: SMART 5K course. Sinnissippi Park, Sterling.  5:30pm.

Saturdays: 8:00am. Hill workout. Hickory Hills and R Street. Sterling.

SPOT'M Runs:

SPur Of The Moment Runs:  Please submit your ideas to lauffline@comcast.net and Barb will forward on to the club.