Coach's Update

Workouts, races!

Hello, UO Running Club — (Saturday, March 2, 2024) We almost never have track meets cancelled but it happened this weekend!
Bad weather!

So, our first meet will be next Saturday, the Lane Opener, on March 9, at Lane Community College. No entry fee for us because I announce that meet. You’ll need to provide your own transportation to Lane which is just three miles from campus. The city bus does run on Saturday. Entries are due to me by Tuesday evening, March 5. Details below.

The Eugene Marathon and Half are now just eight weeks away!

Eighty-three people have paid their $50 Club fee.

‘Need a road race this month? Look below. There are four...


The Lane Opener is next Saturday, March 9, at Lane CC. There are no seats at Lane; there is no roof. Entry for UO Running Club is free in return for me being the meet announcer.

Running events probably start at 11am and end around 5pm. Field events may start at 10am.

The Lane meet has all running events thru 5000m including 4x100 relay at the beginning and 4x400 relay at the end.

To enter, email me at or text me at 541-954-0263. Deadline is Tuesday evening.

You must provide your own transportation. LTD (city bus) #81 runs from UO Station (next to the Duck Store) to LCC on Saturdays. It leaves at 36 minutes past the hour and arrives at Lane at 53 minutes past the hour. Return bus leaves Lane at 58 minutes past the hour. Last bus back from Lane is at 4:48pm.

There is no time schedule published yet, but here is LAST YEAR’S schedule:

11:45 AM Men 3,000m Steeplechase
12:10 PM Women 3,000m Steeplechase
12:30 PM Men 1,500m
12:40 PM Women 1,500m
12:50 PM Men 4x100m Relay
12:55 PM Women 4x100m Relay
** Rolling time schedule from here. They will go ahead of time if they can!**
1:05 PM Men 110m Hurdles
1:20 PM Women 100m Hurdles
1:40 PM Men 400m
1:55 PM Women 400m
2:10 PM Men 100m
2:45 PM Women 100m
3:05 PM Women 800m
3:15 PM Men 800m
3:25 PM Men 400m Hurdles
3:35 PM Women 400m Hurdles
3:45 PM Men 200m
4:15 PM Women 200m
4:40 PM Men 5,000m
5:00 PM Women 5,000m
5:25 PM Men 4x400m Relay
5:30 PM Women 4x400m Relay


The OSU PNW meet is in Corvallis on Saturday, March 16. Our faster runners probably can get into this meet.

There is a flat 3000m race, not a 5000m. Steeplechase might be 2000m.

This is the weekend before final exams.


The Oregon Preview (at Hayward Field) is Friday-Saturday, March 22-23, the first weekend of spring break.

We probably can get our fastest runners into this meet, but no guarantee. Steeplechase and 5000m are Friday night. Everything else is Saturday. No 4x100 relay as of now.

LOOK! The entry deadline for this meet at Hayward Field is Friday, March 15. That’s before the OSU meet.

The Willamette Invitational in Salem is also on Saturday, March 23. It has qualifying standards. We will not provide transportation. You will have to enter yourself and pay entry fee. Meet info is here:


Mon, March 4 — 3pm: relaxed run from IM field.

Tue, March 5 — 6pm (YOU MUST BE ON TIME. The gate opens and closes at 6pm.) Do your warmup run before arrival at southeast corner of Hayward Field across from the fire station on Agate at 17th.

Middle distance runners:
Drills, relaxed strides
2-3 x 600 (3000m date pace) 400m jog-walk
Change into lighter shoes or spikes.
2-3 x 400 (1500m date pace) 200m+ jog-walk
2-3 x 200 (800m date pace or cutdowns) 200m jog-walk
Optional lactate threshold run on concourse

Distance runners:
Drills, relaxed strides
2-3 x 800m (3000-5000m date pace) with 400m jog-walk
Change into lighter shoes or spikes or wait until the final set of 400s.
2 x 600m (400m 3000-5000m date pace, then 200m faster) 400m jog-walk
2-3 x 400m (cutdowns) 200m+ jog-walk
Optional lactate threshold run on concourse

Sprinters: Michael Donawa’s workout, or:
Drills, relaxed strides
4 x 50m (each faster than previous) from standing start...walk back 1 x 200m or 300m (fast/strong) 5:00+ rest
3-4 x 30m flying...buildup, 30m fast “stepping over other knee”, long ease out. Walk back.
1 x 200m or 300m (fast/strong) 5:00+ rest
Wed, March 6 — 3pm: relaxed run from IM field.

Thur, March 7 — 3pm: relaxed run from IM field, plus abs or planks (both?).

Fri, March 8 — 3pm: pre-race warmup or relaxed run from IM field or lactate threshold workout (tempo run 15-20 minutes, or cruise intervals 3-4 x 4:00 with 1:00 jog)

Sat, March 9 — on your own: exploring run… or race on the track at Lane CC.

Sun, March 10 — on your own: longest run of week … or a nap. Now seven weeks ’til marathon and half.


— Run for the Shamrock    10km, 5km    Sat, March 9
— OTC Monthly Run    5km, one-mile    Thur, March 14 6pm
— Lucky Clover    10km, 5km trail    Sun, March 17
— Daffodil Run    5 mile    Sat, March 30    Junction City



83 people have already paid their fee for Club. How about you?

Your first week of Club attendance is free. After that it’s $50 for the rest of the school year. What a bargain! Here’s how you pay:

— Bring $50 cash to any workout, or
— Bring a check for $50 made out to “UO Running Club”, or
— Go online to this link, click on “relaunch”, then scroll down to Running Club: — Go online to our website, In the upper right corner click on “donate”, then “electronic donation”. We are the Club Sports Running Fund. If you donate this way, please let me know. I don’t have easy access to who donates this way.

Thank you, one and all!


It’s not too early to look forward to the biggest road races in Eugene! They are on Saturday, April 27 (5km), and Sunday, April 28 (Eugene Marathon and Half-Marathon). They all finish in Hayward Field! Here’s the link:

In the 5km race, if you beat Flapjack (men) or Flapjill (women), you win a year’s supply of Krusteaz pancake mix...


These are all meets which at least some of our athletes might have access to.
We will NOT attend all of them.

Sat, March 9 | Lane CC Open | Eugene
                [probably open to many of our runners]

Sat., March 16 | OSU PNW Invitational | Corvallis
                [likely open to our fastest runners]

Fri-Sat, March 22-23 | UO Preview | Hayward Field
                [maybe open to our fastest…begin spring break]

Sat., March 23 | Willamette Invitational | Salem
                [start of spring break…must provide own transportation]]

Fri, Apr 5 | John Knight Twilight | Western Oregon | Monmouth
                [open to many]

Sat, Apr 13 | Lane Invitational | LCC | Eugene
                [open to many]

Fri-Sat, Apr 26-27 | OSU High Performance | Corvallis
                [our fastest runners might qualify]

Fri, May 3 | Oregon Twilight | Hayward Field
                [our fastest runners might qualify]

Sat, May 4 | Portland Twilight | Lewis & Clark
                [many of our runners might qualify]

Sat, May 4 | Linfield Open | McMinnville

Sat, May 11 | Portland Distance Carnival | Lewis & Clark


For the 2023-24 school year, all Club members, both returning and new, must sign up before actually running with the group. If you signed up during fall term ‘23, that covers you for the whole school year.

Here’s the link:

Tom Heinonen



Who we are. What we do!

UO Running Club gives students the chance to get together to run, train and race. Most of our sessions are steady runs. A couple of days each week we offer harder training sessions (intervals, repetitions, hills, tempo runs, cruise intervals).

The club is coached by Tom Heinonen, a member of the US Track and Field and Cross Country Coaches Hall of Fame who coached the University of Oregon women for nearly three decades. In his time coaching the women, he transformed the team from a young program into an NCAA powerhouse. He retired in 2003 and has been coaching the Running Club since.

In 2021 Bob Williams has begun to coach with the Club too, after many years coaching in Portland.

In the Fall we compete in collegiate cross country races throughout Oregon.

In the Spring, we enter in collegiate track meets. Several of our runners earn the opportunity to race at Hayward Field each spring. There are road races throughout the year. We have a wide range of talent and commitment levels, from recreational runners to Club record breakers.

Club members receive an e-mailed workout schedule for the following week every Sunday.

All running sessions are optional. To join, just show up to one of the practices or contact one of us.

The Running Club is a great way to get together with students and to enjoy running!



'Starting a Running Club?
'Building Your Club?

Read this, a document written by our Club leaders!


Ticket Jones is a proud sponsor of the University of Oregon RunningClub. We handle a variety of sporting event tickets including the NCAA Final Four, NHL Hockey, and the Pro Bowl. Our packages such as Broadway theatre performances and concerts can be ordered world-wide. Domestic events center around football games, (college football and NFL), US Open Tennis tournaments, and College Bowl games. Internationally we focus on soccer matches. Local favorite teams include the Boston Celtics, New England Patriots, and the Boston Red Sox. Tour packages are available for MLB Baseball, exciting PBR and NFR rodeo events, Grandslam Tennis, NASCAR and all Washington Wizards basketball games.