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HomeCalendarMon~Fun~Walk~Run / 2-4 mi. @ 2 -10 mph / John Riordan

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Mon~Fun~Walk~Run / 2-4 mi. @ 2 -10 mph / John Riordan

Dear EBC,

                Are you too fat, slow, clunky or whatever to really run???  (I am.)

Are you able to run a tiny, tiny bit, but would like to run a little better?

Are you interested in walking a bit faster with little teeny jogs thrown in?

Do you just want to walk at your own pace?

Would you like a short-duration evening workout that you can do after work, will kill your evening bad eating habits, and would have the social benefit of chatting such as is available on a longer bike ride?


Well our scientists and production workers alike have been tinkering with a brand new release for 2019:   the Mon~Fun~Walk~Run


Here is how it works:


I have GPS’d a course (actually did it years ago, but recently fine-tuned it) on the Illinois Prairie Path, starting at one of our classic starts:  the Villa Park Depot.


The course goes East for 2 miles, then comes back.  4 miles is the most anyone can do, and some of that will be much slower at the end.

The course is crushed limestone path, so it is relatively easy on your ankles, knees and hips.

The workout is limited to 1-hour, plus any pre-workout stretches and post workout warm down.


  1. You drive your car, ride your bike, or run or walk to the start.
  2. Do a couple of stretches and chatting with friends.
  3. A turn-around time is set:We will start with 28 minutes.
  4. Here is the route on RideWith GPS:
  5. We start the event and clock right in front of the VP Depot. Everyone needs some sort of timing device that they can monitor.
  6. All walk, jog, run-walk, run, or whatever they can muster, each at their own pace, or in small groups, heading East toward Poplar Ave. in Elmhurst.
  7. If anyone can make it to Poplar Ave. before the turn-around time, then you turn around at Poplar and head back to the start.
  8. When the turn-around-time elapses, if you did not make it out Poplar Ave. yet, you too will also stop in your tracks and turn around and head back to the ride start.
  9. As the fastest walk-runners come back through other participants, turned around or not, all may proceed back at their own pace; but by the turn-around-time, ALL must be heading back in to the start.
  10. When the fastest catch up, on their way back, with the slowest (who must convey that they are at the end of the line), they all must be headed back, and all will go at the slowest walk-runners pace back to the start – no exceptions.
  11. All will eventually collect into the same group and may not pass it.
  12. All come back home together.


What’s the deal here???

This workout stays short and as intense as you want it, yet always ends up with all coming in together.

Faster walk-runners will cover more ground, but they will not spend more time than anyone else.  This encourages a strong effort early on, and a big, social warmdown.

This workout is right out of leading research but must be done correctly to build acceptance and get great results.


Folks, if you need a little dabbling in running for that extra power, or if your hamstrings start to pull every time you run fast (like mine do), then do not hesitate here.  Join us from the very beginning.  …Although, the workout is designed so that anyone can jump in at any time of the year.

You will not be embarrassed no matter what you do on this workout, but you WILL experience real improvements.

See you there.

                ~ John Riordan

Monday, February 18, 2019, 6:15 PM until 7:15 PM
Villa Park: Villa Park Depot / Historical Society
220 S. Villa Ave
Villa Park , IL  60181

John Riordan
Registration is not Required
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