Since meetups vary, the time and location may change from week to week. In the summer, we take advantage of the early morning and start between 6 a.m. and 6:30 a.m. As the season progresses and sunrise becomes later, we will adjust the meet-up time accordingly. Please review the details for any changes in time and location. The start time is sharp, so please meet up 15 minutes before the run time for warm-ups.
Conversation Pace: We run at a comfortable, sustainable pace where you can talk in full sentences with a partner while maintaining your normal stride. The goal isn't speed—it's building endurance without overtaxing your body.
There are no formal pace groups. Runners naturally group themselves by pace and distance goals. Whether you're running 4 miles or 20, you'll find your crew.
Important: Bring your own fuel and hydration. We provide support as supplies last, but plan to be self-sufficient.
Marathon training mileage (leading to NYC Marathon):
Note: Times and distances may adjust based on sunrise and training needs. We train throughout the year.
Long runs are one of the most effective ways to build both physical strength and mental confidence as a runner.
Make your long run around 20-25% of your weekly mileage. Running 20 miles/week? Aim for 4-5 miles. At 40 miles/week? Try 8-10 miles.
Many coaches recommend at least 90 minutes once a week to help your body adapt to sustained effort and recruit more muscle fibers.
Run at a pace where you can talk in full sentences. This "just-right" effort builds endurance while keeping you fresh for the week ahead.
Fuel and hydration are required. Plan for self-sufficiency during long miles.
This is continuous running at race goal pace. Typically 12:30/mile and faster.
No formal pace groups—runners naturally group by similar pace and distance goals.
This is a free training program hosted by BDBR. We ask that you wear our gear and represent the club. We take photos for presentations.