6:00am - 5 mile -Mayors Loop 1 mile warm-up. 4-5'ish mile Tempo (10-20 seconds faster than goal half marathon pace), cool-down. 5 miles total. Feel free to extend after or turn around at any point. Estimated Temperate: 57F If anyone wants to get more of a warm-up I will be arriving at 5:45am. Remember as you get going with your training cycle to start short and easy and build up our tempo distance over the next few months. Patients and CONSISTENCY are key! It doesn't matter what pace you start with, the key is to build on your own PERSONAL goals. We will do two cycles for the year. A Winter/ Spring cycle and a Summer/ Fall cycle, both geared to help you prepare for a half marathon or marathon event at the end of each cycle. Tempo Tuesday will be every Tuesday from now until October - November 2025. What is a Temp Run? A tempo run, also known as a lactate threshold run, is a type of workout that is designed to push your pace to your lactate threshold. This is the point at which your body starts producing more lactate than it can clear. During a tempo run, you'll want to maintain a pace that's just below your lactate threshold so that you can sustain it for an extended period of time, usually 20-50 minutes. The goal is to improve your endurance and ability to maintain a fast pace over a longer distance, which is key for a successful marathon or half marathon race.

Description: Starting at the new Grapevine Trailhead this group trail run will have a 5 mile short Out n Back and a 7.5 mile Out n Back. The beginning of this run is non technical dirt road with a semi technical single track trail. Most of the climbing is gradual with a short punchy section(feel free to hike it). This is a great trail for those looking to get in to trails as the out n back means it’s not as committing as a big loop. All paces welcome! The trail is mainly dirt with some small patches of sand and a short section of sandstone. The new Grapevine Trailhead offers bathrooms and has water. Location: Grapevine / Prospector https://maps.app.goo.gl/VExFLTT1v4N2uqD16 Time: Start at 6:00 am Meet at 5:45 am Duration: Approx 1 hour Strava Links: 5 Mile Route https://www.strava.com/routes/3353109145142704378 7.5 Mile Route https://www.strava.com/routes/3353111456244190864 GPX: 5 Mile Route https://www.dropbox.com/scl/fi/wl5pn3g8uov7cj9ywxqod/Prospector-5-Mile-Out-N-Back.gpx?rlkey=15c1818l52d3imzu5fr7rppa1&e=1&st=cszf39sf&dl=0 7.5 Mile Route https://www.dropbox.com/scl/fi/59fblb53uc44za7sicf19/Prospector-7.5-Mile-Out-N-Back.gpx?rlkey=974gstlwoq5u26k3ka9c1qmtw&e=1&st=5lkksdgn&dl=0 Recommended Gear: While not overly technical a trail shoe with moderate traction and cushion will provide good grip on the dirt and the sandstone. A handheld water bottle with electrolytes will be helpful depending on morning temps.

The St. George City Police Department is hosting their 4th Annual 10K, 5K, and 1K! This is a Cops and Robbers themed event. When you register you can choose to be Team Cop or Team Robber. The Robber team will be given a head start before the Cops chase after them. This is a timed race and your time will start once you cross the start line no matter what team you choose. Each team member will be given a unique shirt and custom team swag!

The Wire Mesa loop offers 7.5 miles of semi technical singletrack trail with incredible sunrise views of Zion. The trail is well used so it’s fairly easy to follow but as with all trails you’ll need to pay attention. The trail has some sandy surfaces, sandstone, and some rocky bits but all with easy to moderate climbing. There isn’t much if any shade so be prepared for some sun. Speaking of sun, we’ll have a small aid station at the start of the loop offering water, snacks, etc. Along with post run goodies. If you’re looking for a longer run you can reverse the trail for a totally different experience on Wire Mesa. All paces are welcome! Time: Meet at 5:45 am / Start at 6:00 am Sunrise Time: 6:16 am (no headlamps needed!) Duration: 2 Hours + Directions: https://maps.app.goo.gl/w7Zvqph6hACLk8SK7 (Maps may route you through Rockville BUT do not take this route. Use highway 59. Access is on a dirt road that is easy for a passenger car. Strava Link: Wire Mesa Loop: https://www.strava.com/routes/3353128466717308056 GPX: https://www.dropbox.com/scl/fi/p4rfhgxc78dpxrcak8s9y/Wire-Mesa-Loop.gpx?rlkey=6ub6ufmj5mufwp33j99w3dalc&st=ak5figit&dl=0 Recommended Gear: A moderately cushioned trail shoe is appropriate for this loop. We will have an aid station set up so having a pack or belt that can carry run nutrition, water, sunscreen, etc. will be helpful.

The pristine waters and red sandstone create a unique racing atmosphere at Sand Hollow State Park. This venue is known for its scenic landscape and ideal water temp in June. This epic southern Utah race is a local’s favorite. Sand Hollow offers an Olympic & Sprint Distance Triathlon, Sprint Duathlon and Olympic Aquabike. Southern Utah has a dry, continental climate with warm summers and mild winters, making mid-May temperatures ideal for racing. You can expect an enjoyably cool morning as the sun beings to rise over the water. The weather is typically warm and sunny with highs between 60 and 90 degrees. Most athletes know this area because of the infamous Half distance triathlon that takes place earlier in the month. Take in the natural beauty of this southwest desert landscape. The majority of the bike course will take place on Sand Hollow Rd, with spectacular views of the reservoir and red rock formations.