The Empire Runners Club offers a number of group training sessions each week.  The dates, times and meeting places can be found on the club calendars which appear on the Calendar page of the club website and in the monthly newsletter.  All sessions are always open to the public; club membership is not required.

Many of these training sessions can be better described as a meeting place for runners who would like some company on their runs.  The Sunday morning runs, for example, have no designated group leader and those who attend typically break up into two or three smaller groups that come to different agreements on distance and pace.  Other sessions have volunteer hosts or leaders and, if workout details are published on the calendar, the majority of attendees will follow it.

Sessions that have leaders or hosts are still loosely structured and although beginners and newcomers are welcomed, there is no club-sanctioned coaching program offered.  Even so, veterans of these workouts can be a good source of information and encouragement.

Monday
Location:  1932 Yolo Court, Santa Rosa
Meeting Time:  7:00 p.m., year-round
Host/Leader:  Alec Isabeau
Phone:  (707) 578-3025
E-mail:  docisabeau@sbcglobal.net
Session Description:  This is a group of fairly fit runners who typically cover 6 to 7 miles at a pace of 7:15 to 7:45 per mile.  From mid-spring to early fall the group will venture into Spring Lake Regional Park and Annadel State Park for some trail running in the hills.  When they run out of sunlight the runners wind their way through neighborhood streets.
Who Should Attend:  Runners that are comfortable with the distance and pace listed above.

Tuesday
Location:  Montgomery High School Track
Meeting Time:  5pm every Tuesday
Host/Leader: Val Sell
Phone:  (707) 539-1085
E-mail:  Rn4zhills@sbcglobal.net
Session Description:  Drills and dynamic warmup with emphasis on increasing turnover. 5-5:30pm every Tuesday. Come for the drill session only or stay for the 5:30 workout.
Who Should Attend: Open to all levels and anyone interested in improving running dynamics and form.

Tuesday
Location:  3390 Princeton Drive, Santa Rosa (unless an alternate site is listed on the ER calendar)
Meeting Time:  5:30 p.m., year-round
Host/Leader:  Larry and Tori Meredith
Phone:  (707) 526-4536
E-mail:  thirstyboy1@sbcglobal.net
Session Description:  A wide variety of interval sessions designed to improve or maintain racing speed.  The total distance of the workout is almost always between 5 and 6 miles.  Most of the workouts between March and October take place on the Montgomery High School track.  Late summer sessions often focus on cross country running that include repeats on grass or hills.  Winter sessions are typically on well-lit streets in surrounding neighborhoods and can range from short sprints to hill repeats.
Who Should Attend: Runners of all ability levels that can comfortably cover 6 miles in a workout. This is a good group for beginning racers who want to get faster and also for veteran racers who enjoy running intervals with a group. 

Tuesday
Location:  Heart and Sole Sports, 65 Brookwood, Santa Rosa
Meeting Time:  5:30 p.m., year-round
Host/Leader: Kenny Brown
Phone:  (707) 545-7653
E-mail:  Heartandsolesports@sbcglobal.net
Session Description:  We will explore different routes; both loop and out and back runs. On the streets of Santa Rosa. Distance is usually 4 to 5 miles. With options for shorter distances.
Who Should Attend:  Runners of all abilities are welcome.

Wednesday
Location:  Fleet Feet Sports, 111 Third Street, Santa Rosa
Meeting Time:  5:30 p.m., year-round
Host/Leader: Marc Strozyk
Phone:  (707) 569-1494
Session Description: Out and back routes with 2, 3, 4 and 5 mile totals
Who Should Attend:  All paces welcome. 

Thursday
Location:  Howarth Park, Santa Rosa, upper parking lot near start of bike path
Meeting Time:  5:30 p.m., March through October; 4:30 p.m., November through February
Host/Leader:  Larry Meredith (when in attendance)
Phone:  (707) 526-4536
E-mail:  thirstyboy1@sbcglobal.net
Session Description:  Trail running through Howarth Park, Spring Lake Park and Annadel State Park.  Published workout sessions tailored to fit club racing schedule.  Attendees can choose to run the published workout or break into smaller groups for a basic trail run.  Workouts include tempo runs (elevated effort over 2 to 4 miles), repeat intervals, hill running.
Who Should Attend:  Runners of all ability levels.  Those who wish to participate in the published workouts should be able to comfortably cover 8 miles in a workout.

Friday
No training runs currently scheduled

Saturday
Location:  Railroad Square, Santa Rosa (meet at West Sixth and Wilson Streets)
Meeting Time:  8:30 a.m., year round
Host/Leader:  Gil Moreno 
Phone:  (707) 546-9142
E-mail:  funrunner@ymail.com
Session Description:  An out-and-back run on the dirt-and-gravel path alongside Santa Rosa Creek that flows west from downtown Santa Rosa.  It’s 5 miles to Willowside Road so runners can cover any distance up to 10 miles on this workout.  Runners choose their own distance and pace and typically break up into pairs or small groups.  After the run, some adjourn to the nearby A’Roma Roasters Coffee & Tea for socializing.
Who Should Attend:  Runners of all ability levels.  “Welcome New Members Run”

Sunday
Location:  Parktrail Drive at Summefield Drive or Channel Drive at Cobblestone Trailhead in Santa Rosa (unless an alternate site is listed on the ER calendar).  See ER calendar for location.
Meeting Time:  8:00 a.m., year-round
Host/Leader:  None
Phone:  For information, call Larry Meredith at (707) 526-4536
E-mail:  For information, e-mail Larry Meredith at thirstyboy1@sbcglobal.net
Session Description:  Trail running in Annadel State Park.  The longest run of the week for most who attend.  Runners choose their own distance and pace and typically break up into two or three small groups. 
Who Should Attend:  Runners of all ability levels.