RUN CRANDIC GROUP RUNS

When

Every Thursday @ 6:00PM starting Dec 28th 

Where

Cedar Rapids: Iowa Running Company

&

Iowa City: Big Grove Brewery

Cost

It's FREE!   So...

What

Every week, IRC will have a planned workout ready to go for you.  Whether repeats, tempo runs, or hills are on the table, we'll make sure you know where you need to be.  If you already have a plan, cool!  Come anyways! This is open to anyone and your speed doesn't matter.  If you know how to put one foot in front of the other, join us.  


As long as it's not a blizzard and conditions are safe, we will be doing majority of our running outside. Headlamps and reflective gear are strongly encouraged.  Be seen as most drivers don't expect to see bad asses running outside in the winter.  

Why

Why not?  We don't like running in the cold dark winter any more than you do. So, we figured why not do it together and make sure we are all prepared for RUN CRANDIC or which ever spring race you have your eyes on.  

Bonus

How about a free pint after your workout? Custom pint glasses will be available to purchase for $10.00 at Big Grove Brewery & Iowa Running Company and every Thursday leading up to RUN CRANDIC, your first pint is FREE.  Leave your glasses at the shop or Big Grove and we'll refill them for you next week. For Cedar Rapids runners, Iowa Running Company will have two beers on tap from Iowa Brewing Company and will then head somewhere in the neighborhood for a bite to eat.  Oh, and obviously you must be 21 to drink.  C'mon!

RUN CRandIC Training Plans

Beginner/Intermediate 18 week plan

Intermediate/Advanced18 week plan

Beginner/Intermediate 18 week plan

Jack Daniels VDot Calculator

VDOT is a measure of your current running ability. It assigns a score to all running performances and let's you equate a time in one distance against another. 

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