Pace Groups

Our Pace Groups divide members into two broad categories: run-walk (Groups 1 through 4) and walk (Groups 5 through 8). The higher the number, the slower the pace. The training is progressive: it starts out with short intervals then increases the duration of the intervals, increases number of intervals, and speeds up the pace, over the course of the ten-week session.

Before each new session we hold a Pacing night at Claremore High School’s Andy Payne Track. Everyone goes 4 laps, or one mile, at their best pace. From this, we sort members into groups. These are merely guidelines. A group still may seem too slow or too fast for a member. We encourage members to consult with their mentors before switching.

Note too that our program is aerobic, not anaerobic. That is, we exercise, whether running or walking, not to be out of breath. The standard measure is: if you cannot converse while running or walking at the pace your group goes, then you are attempting to go too fast. Consult your mentor about whether you should drop back to a slower group.

So, here are the more detailed descriptions and general targets for pace/distance of the groups:

Group 1: “Intermediate Run-Walk.” In the early stages of a 10-week session, the target pace is 11:00 minutes per mile. As the session progresses, the time spent running increases, both the interval time and number of intervals, along with the pace, to a target pace of 10:00 per mile.

Group 2: “Beginning Run-Walk 2.” In the early stages of a 10-week session, the target pace is 12:00 minutes per mile. As the session progresses, the time spent running increases (both time and number of intervals) as does the pace, to a target pace of 11:00 per mile.

Group 3: Beginning Run-Walk 3.” In the early stages of a 10-week session, the target pace is 13:00 minutes per mile. As the session progresses, the time spent running increases (both time and number of intervals) as does the pace, to a target pace of 12:00 per mile.

Group 4: “Beginning Run-Walk 4.” In the early stages of a 10-week session, the target pace is 14:00 minutes per mile. As the session progresses, the time spent running increases (both time and number of intervals) along with the pace, to a target pace of 13:00 per mile. However, this is the group for ALL BEGINNING RUNNERS no matter what your pace. We will find a way to get you to your goal.

Group 5: “Intermediate walk Group.” Strictly walking. The session starts at a 15 minute per mile pace. As the session progresses, the time/distance and pace increase to a 14:00 minute per mile pace.

Group 6: “Beginning Walk Group 6.” Strictly walking. The session starts at a 16:00 minute per mile pace. As the session progresses, the time/distance and pace increase to a 15:00 minute per mile pace.

Group 7: “Beginning Walk Group 7.” Strictly walking. The session starts at a 17 minute per mile pace. As the session progresses, the time/distance and pace increase to a 16:00 minute per mile pace.

Group 8: “Beginning Walk Group 8.” Strictly walking. The session starts with a timed “brisk” walk with a 1 minute recovery walk. As the session progresses, the time for “brisk” increases along with the number of intervals, or switches between brisk and recovery.

There are often two other un-mentored groups: those who want to really run fast and far, and those who really want to walk fast and far. These are our RoCo LoCo Motion club members – RoCo LoCos, and if you are an experienced runner or fast walker, just show up and look for them – they would be glad to have you run or walk with them.