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Lake Merritt Run, Walk, Run/Walk with Go WOW & Coach Stephanie

Wednesday night format returns to Lake Merritt.

The current plan is to use Lake Merritt for a fitness walk or tempo run. The Lake Merritt workouts will be led by Coach Stephanie, Coach Lauren, or Coach Tres, along with a designated Walking Leader.

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. All abilities are encouraged to participate, from fast runners to fitness walkers (and all levels in-between!).

Go WOW encourages fitness walkers to band together to make activity fun and social. We have a designated walking leader every Wednesday to host our walkers.

Go WOW offers high level coaching, from professional coach Stephanie Atwood, to assist you in reaching your fitness goals, at whatever level. Want to be a faster runner? Want to run a mile without stopping? Want to qualify for the Boston Marathon or try an ultra marathon? Go WOW can help you get there!

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

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

We hope our Wednesday night workouts give you a chance to meet the wonderful WOW Women and then, become a member of this amazing group.

Subscribing members have access to workouts, throughout the Bay Area, almost every day of the week. Some are professionally coached and others are led by club volunteers.

More information on joining? Click on

Meet at El Embarcadero Plaza, near the steps, across from Lakeside Library. First timers? Please RSVP (you don't have to pay) and show up, ready to move!

P.S. Rain or shine we rarely cancel. This is going to be fun!

Here is a sample workout:

Everyone warm up together.

Walkers - Walking in the opposite direction of the runners you and your walking leader, will be walking for fitness, at a good clip but not running. When you meet the fastest runners coming from the opposite direction you will turn around and return to the start. This allows us to all finish about the same time and keep the social part of the workout in full connection.

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!

Straight running: 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 Living or Contact Coach Stephanie at [masked]

Join long term at Go WOW Team for full benefits and fun - Join us!

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

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

Join us soon!

Post your questions on our facebook site at


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Your organizer's refund policy for Lake Merritt Run, Walk, Run/Walk with Go WOW & Coach Stephanie

Refunds offered if:

  • the Meetup is cancelled
  • the Meetup is rescheduled

Additional notes: Your first workout is always free. Then we hope you will join our club as a full-fledged member. Details at

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

Our Sponsors

  • San Francisco A List

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

  • Stephanie K Atwood Enterprises

    Go WOW Team and Ask Coach Stephanie encourage all women to go for it!

  • See Jane Run

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

  • Oakland Running Festival

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

  • Transports

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

  • Gymboss

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

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