Tools & Resources
These are a few of our favorite things.
All are free for you to use.
Note: We do not receive compensation for any items shown on our website. These truly are our favorite things to share with you.
Tabata Interval Timer
Interval Timer: Tabata Workout is a customizable timer for sports. Use it for High-intensity training and workout.
It's a free sports interval timer free app that makes it easy to create your custom training routine. Use it as your timer for workouts or exercise.
This sports app is great for crossfit, fitness and running. The interval timer free will also be useful for various activities such as crossfit, jogging, boxing, circuit training, breathing exercises and yoga. You can use this round timer as a productivity one to focus on your work tasks
Pace Calculator Custom Wristband
Design and print your own customized pace wristband. Even add your own personal message to keep motivated.
Want to create your own pace, splits and end time? Maybe your pace doesn’t match the pacers or maybe you just like to fly solo.
This FREE website is easy to use, and you can print your own wristband to use at any race, using your own personal race goals.
Please be aware that the generator limits you to 80 splits (ultra marathon runners take note). If you choose to have several splits, they will be printed across several pace bands. This may be necessary for those creating a marathon pace band.
Zero to 5K and 5K to 10K training programs. Easy to follow, similar to Couch to 5K but this version is free to use.
With a 4.9 star rating, you can’t go wrong downloading this and getting started on your way to a 5K or 10K.
Download the app
Over 40 training routes from beginner to advanced. Fartlek routes, dirt trails training, hill training, distance training and some just for fun. Many with beautiful lake views.
Parking available at each route many have bathrooms and water available.
Although the routes were created by/for the Lake Cities Run Walk Group, we are always happy to share with other runners and walkers.
We are all in this together so let’s make sure we stay safe and get the most from our training journey.
See you out there.
Calculate your pace
Did that race give you a finish time, but not your pace?
This Free easy-to-use calculator will take that finish time and return the pace in seconds.
How to layer for Winter
Note: The Lake Cities Run Walk Group highly recommends including Hot Hands in your Winter Gear
Cold Weather Running Tips for Specific Weather Conditions
In addition to dressing appropriately for the temperature, here are some other cold weather running tips to keep in mind:
Windy Conditions: When it's windy, it can make the temperature feel even colder, so be sure to wear a windproof jacket or vest to keep yourself protected.
Wet or Snowy Conditions: If it's wet or snowy outside, wear waterproof or water-resistant clothing to stay dry. Additionally, wear shoes with good traction to prevent slipping on slippery surfaces.
Dark Conditions: When it gets dark earlier in the winter months, it's important to wear reflective clothing or accessories to make sure you're visible to drivers.
Hydration: Even though it's cold outside, it's still important to stay hydrated during your run. Bring water or an electrolyte drink with you, or plan a route that passes water fountains or stores where you can purchase a drink.