Advanced Base Plan

This plan is for runners who have completed the Intermediate plan or have considerable running experience, have run races, and average more than 3o miles per week. Please contact us if you have any questions.   PRINT THIS PLAN

Intermediate Base Plan

This plan is for runners who have completed the beginner plan or run on a fairly regular basis of at least 3 miles three or four times per week. Strides are short fast runs for about 15-20 seconds with about…

Beginner Base Plan

This plan is for those who do not run at all and are just starting out. Much of it is walking mixed with running to help you build endurance and work up to comfortably running 30 min continuously. In the…

Happy 4th of July!

What better way to kick off the 4th of July then by running your ass off. Rochester Road Runners came in strong at the Brighton 5k this morning! Joined by some friends from North Brooklyn Runners.


Welcome to Rochester Road Runners. We are a running club with an emphasis on fun and getting off the couch. Membership is free, but you must purchase a team shirt. We’ll try to have bi-weekly runs; wednesday evenings and saturday…