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Lake Merritt Tempo Run or Fitness Walk Wed Jan 23

Fall and Winter Wednesday night format will return to Lake Merritt.

The current plan is to use Lake Merritt (and possibly one other site) for a fitness walk or tempo run. The Lake Merritt runs will be led by WOW Mentors.

We will use this opportunity to improve our mid-distance fitness and speed while also increasing strength and flexibility through dynamic warm-ups and resistance training.

Directions: Here is the WOW Team link to El Embarcadero at Lake Merritt. Click

Please RSVP whether you are a paid member or a drop-in. This will help us get a head count.

These Wed. night runs, led by volunteer WOW Members offer a reduced weeknight workout price. We hope this gives you a chance to meet the wonderful WOW Women and then, become a member of this amazing group.

Subscribing members have access to Tuesday, Wednesday, Saturday, and Sunday workouts with no extra fees. To view the entire Bay Area WOW Workout Schedule go to our website calendar by following this link.

More information on joining? Click here

Meet at El Embarcadero Plaza, near the steps, across from Lakeside Library. First timers? Please fill out our online application and waiver on our website. Thanks!

P.S. Bring water and layers of clothing. Rain or shine we rarely cancel. This is going to be fun!

Here is the workout:

Everyone warm up together.

Walkers - Using the 2:1 Gymboss Timer, walk 1 minute as hard as you can followed by 2 minutes of recovery walking. Do this for 15 minutes out, turn around and return to starting point. Stretch!

Run/Walk 1:1 - Start with 1 minute of running HARD followed by one minute of recovery walking. Do this all the way around the lake. Stretch!

Run/Walk 4:1 - Start with 4 minutes of running HARD followed by one minute recovery walking. Do this all the way around the lake. Stretch!

Working on a target pace and intermediate runners with a base: - Run the lake at your 10K pace (from chart). Pace yourself from the get go and make the entire circuit a push. This is what tempo runs are about! Not too far but quite fast (10K race pace fast). Even if you plan to run/walk your upcoming 10K race or half marathon race, if you have a good base this practice run should be continuous running.

Not sure? Post a question here or on Facebook and I'll respond.

More details on the WOW Team? Go to our website at Go WOW Team or Contact Coach Stephanie at [masked]

Join long term at Go WOW Team for full benefits - Join us! Click here

Please RSVP on this meetup site so we know to expect you.

With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Go WOW Team was founded by Coach Stephanie to bring fitness, through running and walking and the outdoors, to all women - regardless of age, pace, or athletic ability. Join us!

Join us soon!

Post your questions on our facebook site at

Go WOW Team!

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    January 22, 2013

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Your organizer's refund policy for Lake Merritt Tempo Run or Fitness Walk Wed Jan 23

Refunds offered if:

  • the Meetup is cancelled
  • the Meetup is rescheduled

Additional notes: Your first workout is Free. After that, if you tell us you can't attend, we will extend your payment to another workout.

Payments you make go to the organizer, not to Meetup. You must make refund requests to the organizer.

Regardless of the refund policy set by the organizer, Meetup may issue refunds on an organizer's behalf if we determine that Meetup's Payment Policies have been violated.

Our Sponsors

  • San Francisco A List

    Voted Go WOW Team Best Running Club in the Bay Area on the ABC 7 A List!

  • Oakland Running Festival

    WOW-THE OFFICIAL Womens Training Team for Oakland 1/2 Marathon and 5K.

  • Gymboss

    Interval timer works great for run/walk method and much more!

  • See Jane Run

    WOW and See Jane Run have teamed up to support fitness for all women.

  • Transports

    WOW Members get a 10% Discount at both stores - Oakland or Berkeley.

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