Start with a recovery run day, going at a zone 2 effort or conversational pace for about two to three miles. Then, after a couple of weeks, progress the run in length, and maybe eventually in ...

Choose from the workouts below and build your conditioning to accommodate multiple options on your track day. Because you will run faster than usual, start with a thorough, dynamic warm-up.

Repper said his grandson, 14, will be competing in his first Gate River Run. He's now part of a multi-generational extended family of runners, and it all started on that April day in 1978.