What is the Program About
A long time ago in a galaxy far, far away…. a small group from the Northport Running
Club would meet on Wednesday nights to run the Cow Harbor 10K course. In 1999
someone had the bright idea of formalizing these runs into something slightly more
structured. Word got out and the program became the Cow Harbor 10K Training
Assistance Program. Today the program is a series of six training runs on the scenic
Cow Harbor 10K race course that attracts between 150 and 250 runners each week. The
purpose of the runs is to familiarize runners with the course so they can put forth their
best effort on race day.
Dates: Six Wednesdays starting August 7th (8/7, 8/14, 8/21, 8/28, 9/4, 9/11)
Time: 6:15 PM
We run the full course starting at the Laurel Avenue School (the start of The Cow
Harbor 10K) and finishing at Cow Harbor Park at the bottom of Main Street, just past
the finish of The Cow Harbor 10K.
The start is approximately one mile (uphill) from the finish. Parking is available at the
start, finish, or almost anywhere in between. Many people leave a car at the finish and
carpool to the start. For those that don’t carpool, there is a fairly even split between
those who walk/jog from the finish to the start before the run and after the run. A few
cut the course short and head back to the start after Mile 5, running approximately 5.7
miles in total.
What are Pace Groups
The Cow Harbor 10K Training Assistance Program provides a great opportunity for
runners to train with others at their ability level. Runners segregate into 10 different
pace groups based on their ability and predicted race finish. The groups are self-policed
for pace and are designed to have progressively faster finishing goals each week. Not
sure what group to run in? There will be plenty of information and help available at the
pre-run safety briefing.
Safety is our greatest concern! For the safety of you and all around you, as well as for
our program, we ask all to understand the following:
- The roads we will be running on are OPEN TO TRAFFIC.
- Please STOP as for traffic, lights, and other pedestrians.
- Run with the same caution as you would if you were alone.
- DO NOT split from your group and use both sides of the road.
- 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.
- USE OF HEADPHONES IS STRICTLY PROHIBITED! If you must run 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 course
maps and cue sheets at the start, and water and Gatorade at the finish. We will also
attempt each week to provide water at about the 4 mile mark, however, this 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?
Yes! We would love to have you involved with helping us host the Cow Harbor 10K.
There are a wide variety of tasks on or before race day, including many that let you still
run the race. More information and volunteer sign-up sheets will be available at the