Sponsored by: The Northport Running Club
What is the Program About
A series of six runs on the scenic Great Cow Harbor 10K race course.
The purpose of the runs is to adequately familiarize runners with the
course so that the runner can put forth his/her best effort on race day.
The 6-week series will provide you a good barometer as to what time you
should plan to run on race day.
Dates: Six Wednesdays starting August 7th (8/7, 8/14, 8/21, 8/28, 9/4, 9/11)
Time: Run groups will start at 6:15 PM Sharp this year!!!!!!!
Location: Laurel Avenue School; The start of The Great Cow Harbor 10K
What are Pace Groups
Choose an appropriate pace group (Letter A –J) and stay with that group for the whole
sequence of the 6 runs. Participating runners will have a wide range of running abilities,
so runners will be divided into groups of similar pace and ability. Chose your group not
on how fast you can run today (no, its not a race), but on your desired race day finish time.
The series of timed runs are geared and customized for each pace group. Each week you will
be running progressively faster. Do not pick a pace group that will require you to run
beyond your comfortable training pace as this will defeat the purpose of the training runs.
Safety is our highest concern! The roads we will be running on are OPEN TO TRAFFIC.
Pace groups will be required to stop as necessary for traffic and lights.
Run with the same caution as you would on any other training run on open roads.
To ensure safety we STRONGLY recommend that you stay together as a group.
Follow your group leader’s suggestion on the side of the road to be used.
Generally always run facing traffic unless there is a situation where visibility is
increased by running with traffic. Utilize sidewalks where possible in areas where
the road is narrow. Please do not split from your group and use both sides of the road.
This increases the risk to runners, pedestrians and persons in vehicles. We are guests
of the community and do not want to jeopardize our program for the future.
USE OF HEADPHONES IS STRICTLY FORBIDDEN - Walkmans, IPODS, etc)!!!! This is for your
own safety, as well as the safety of all around you. If you must runs with headphones,
please do not join our training group.
What does the Northport Running Club Provide?
Besides the opportunity to run with others of your ability level, we provide water and Gatorade at
the run finish (The dock at end of Main Street). We will also attempt each week to provide water
at about the 4 mile mark. This however, is subject to volunteer availability. We recommended
you bring water with you on hot days.
How can I help with the Great Cow Harbor race besides my running the race?
We would love to get you involved with volunteering to help with the monumental task of
hosting a race of the caliber of the Cow Harbor 10K. We have groups of volunteers helping
us on Thurs, and Friday evenings prior to the race. There will be volunteer sign-up sheets
at the start of each weeks training run.