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

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

Dear EBC,
No one ever has to run on this event, and indeed, most don't.

Science has shown that the foremost method to introduce walkers to possible running, while even helping established runners, is "walk-running".  It is best done slowly at first, but followed through with  consistency.
Are you up for 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?


This event is new for the EBC in 2019 and here is how it works:

  • Our course is right down 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.  You will get 4 miles credit for this outing.
  • The course is a crushed limestone path, so it is relatively easy on your ankles, knees and hips.The workout is limited to 1-hour.
  1. Gather at the start and do a couple of stretches and chatting with friends..
  2. Here is the route on RideWith GPS:
  3. We start the event and clock for a 28-minute turn-around time right in front of the VP Depot. Everyone needs some sort of timing device that they can monitor.
  4. 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.
  5. If anyone can make it to Poplar Ave. before the turn-around time, then they turn there and head back to the start.
  6. 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.
  7. When the fastest catch up, on their way back, with the slowest, all must be headed back. Faster movers can go ahead of the group, but must come back again to the group for the last 1/4 mile at least, so that we may all come in together – no exceptions.

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, self-paced effort early on, and a big, social warm-down.

This workout is right out of leading research but must be done correctly to build acceptance and yield 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 this 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, March 25, 2019, 6:15 PM until 7:15 PM
Villa Park: Villa Park Depot / Historical Society
220 S. Villa Ave
Villa Park , IL  60181

John O Riordan
Registration is not Required
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