What it will provide

  • Professional coaching
  • Lifelong friends, training partners, fellow women with whom to bond
  • Women-only training during the weekdays, combined with other Pacemakers runners Saturdays
  • An organized group run or workout designed to challenge you in ways you wouldn't do alone 
  • Workouts are specific to your ability and current fitness, NO EXPERIENCE REQUIRED
  • Workouts are 3 days per week, and include a speedy, short workout, a longer tempo or endurance workout, and a long run with pick-ups, or will focus on running economy, form and breathing
  • Like-minded people with whom to train and keep accountable
  • A safe, positive, encouraging and unassuming atmosphere
  • Help with improving your running economy
  • Training plans for races of various distances throughout the years
  • A healthy lifestyle that gets you in the best physical shape you can be in for your age, giving you a chance at more enjoyable years on the planet with your family
  • Continued opportunities to do an activity you enjoy in a setting designed to keep you challenged
  • It's your chance to take out your stress from a long day and for you get in touch with your shorter distance self! 


Pricing:

  • $15 - Drop-In Whenever You Want - Classic rates are back. Can't commit to showing up regularly? This option gives you the autonomy you want in your running workout schedule. Note: $100 PaceMakers membership fee due once per year to participate in this option. If you plan on coming 3x in one month, then check out the next plan below to save $$!  Venmo, PayPal, Apple Pay, CASH accepted.
  • $40/mth  - The Once a Weeker Plan- For the athlete who can only make it once a week to workouts - (this plan is for those who want to or are only able to come out for the group once a week. Pricing for this is the same as before. 12 month commitment and PayPal required.* Membership fee waived.
  • $50/mth - The Once-a-Weeker Flexible Plan - Come a total of 4 times per month, with the flexibility of coming whenever you can make it. Missed classes do not carry over from month to month. 12 month commitment and PayPal required.*  Membership fee waived.
  • $65/mth - Runlimited Plan - includes all running sessions held. 12 month commitment and PayPal required.*  Membership fee waived.
  • $100 - The Total Health Plan - access to all the runs plus 2 strength training workouts each week. This also serves as a family plan for up to 2 people. (28-32 classes/mth) 12 month commitment and PayPal required.* Membership fee waived.

FLASH'S LADY ARIZONA PACEMAKERS 
FEMALE RUNNING GROUP FOR PHOENIX RUNNERS

Meeting times for PaceMakers RunStrength classes:

Mondays 5:45-6:15 AM at Desert Foothills Park in Ahwatukee

Thursdays 5:45-6:15 AM at Desert Foothills Park in Ahwatukee


Meeting times for PaceMakers RunChallenge classes: 

Mondays (Make-up Mondays) 6:20-7:00 AM at Desert Foothills Park in Ahwatukee

Tuesdays (Lady PaceMakers - ladies only) 5:45-6:45 AM (April-November), 6:15-7:00 colder months. (December - March)

Tuesdays (Tuesday Night Hurt - co-ed) 6:30-7:30 PM at Mt Pointe High School or nearby

Thursdays (Tempo Thursday) 6:20-7:00 AM at Desert Foothills Park in Ahwatukee

Fridays (Lady PaceMakers - ladies only) 6:20-7:00 AM at Desert Foothills Park in Ahwatukee
Saturdays (Weekend Workout - coed) meet within an hour of sunrise, times and locations vary throughout the year. 


Frequency: 

2 days a week of practice for this group, plus 3 days a week combined with any of my other runners for even more training partners.

Locations:
Desert Foothills Park, 1010 Marketplace Way SW, Phoenix, AZ 85048
Sun Ray Park
Ahwatukee YMCA

Tempe YMCA

Club West Golf Course
Safeway Desert Foothills Parkway/Chandler Blvd

Workouts:

  • Things you wouldn't challenge yourself to do on your own that will improve your running 
  • Various distances on dirt, grass, sidewalk, road, track
  • Individualized pacing combined with group setting
  • Designed to challenge every person in their own way
  • Positive, encouraging, fun
  • Will usually sting for a few days afterward, but in a good way


Updates (location changes, cancellations, times):​
Download the GroupMe App - group name is Flash's Lady Arizona Pacemakers

*The fine print: Monthly commitment required for the Once-a-Weeker, Runlimited and Total Health plans.
Member agrees to pay the monthly fee for 12 months, with the understanding that the plan can only be cancelled by giving Coach Flash a verbal 30 day's notice.  If someone wishes to make a change their Membership plan, they may do so up to twice a year by giving Coach Flash a verbal 30 day's notice.  In subscribing to the plan of choice, the Member accepts that Coach Flash will be competing at various competitions locally, Nationally and Worldwide, and may be absent for as many as 18 classes in a year’s time. In some scenarios, practice will consist of a workout that will be done without the assistance of Coach Flash, or with a substitute coach or captain, but the workout will be provided for the group to do. In rare cases of really bad weather, practice may be cancelled or postponed. 

 480-444-8841   |   flash.santoro@gmail.com   |

flash santoro

TRaining Systems