Upcoming Events
Office Hours
Office Hours is Inner Lane’s weekly track session.
Designed by our coaches for our athletes, and open to anyone who wants to show up, train with intention, and build community.
We bring the workout, the coffee, and the energy.
You bring the willingness to show up.
6:30-8:00am @ Jones Track
Structured workouts that change weekly
Every Thursday Morning
Office Hours: Chicago 13.1 Pre-Race Hang
Join us before Chicago 13.1 for a relaxed morning with the team.
We’ll have coffee, bagels, light mobility, and a short pre-race meditation to help you settle in before race day. Mostly, this is just an opportunity to slow down, connect, and spend time together before the weekend ahead.
As always, Office Hours is designed for Inner Lane athletes and open to everyone. Rooting for you all this weekend.
Office Hours: Descending Ladder + Ethos Treatment Team
A descending ladder is designed to build both rhythm and progression as you hold controlled effort through longer reps, then sharpening speed as the distances shorten.
Efforts gradually move from tempo/threshold work toward 5K pace and faster, with recovery built in to keep the quality of each rep high.
Workout:
• 2-mile warm-up
• 1600m @ controlled threshold effort
• 400m easy recovery
• 1200m @ threshold effort
• 400m easy recovery
• 800m @ 5K effort
• 400m recovery
• 400m fast
• 200m recovery
• 1 mile cool down
The goal is smooth pacing and controlled progression. Stay patient early, then allow yourself to build naturally as the reps shorten.We’ll also be joined by Kasey & Hali from the Ethos Treatment Team, a licensed acupuncturist and a chiropractor, who will be out supporting athletes and available to answer questions around recovery, mobility, and staying healthy through training.
Office Hours: 300m Repeats
This session is designed to build quality speed through controlled, repeatable efforts.
Each 300m rep should feel strong and intentional, followed by a short recovery to fully reset before the next effort. The focus is not sprinting, but learning how to run fast while staying relaxed and efficient.
Workout:
• Warm-up
• 300m repeats
• 100m recovery between reps
• Cool down
The goal is consistency. Smooth pacing, relaxed form, and repeatable speed across the entire session.
Think quick and controlled, rather than all-out.
Office Hours: Mile Repeats
This session builds strength and control at half-marathon pace, helping you lock into effort and sustain it over longer intervals.The standing recovery allows for a partial reset while keeping the focus on quality pacing each repeat.Workout:
• 1 mile warm-up
• (3-6) x 1 mile @ half-marathon pace
• 90 sec standing recovery between reps
• Cool downThis is also a great opportunity to practice race-day fueling. The goal is a steady, controlled effort and consistent pacing across all three miles.
Office Hours: Split 800s
This session blends endurance and speed by breaking traditional 800s into fast–float–fast segments.You’ll open with a strong 400m, settle into a 200m float to maintain rhythm without fully recovering, then finish with a sharp 200m. This structure teaches you to manage discomfort while staying efficient.Workout:
• Warm-up
• Split 800s:
– 400m fast
– 200m float (steady, controlled)
– 200m fast
• Recovery between reps as needed
• Cool downThe goal is controlled discomfort. Stay quick, relaxed, and composed as the effort builds. Use the float to reset your breathing and reinforce smooth mechanics.
Inner Lane 101: Beyond the Miles
What does it take to train for a marathon and thrive in the process?
Join Inner Lane for a dynamic, runner-focused workshop that goes beyond the miles. We’ll cover everything from training cycles and fueling strategies to mental preparation, strength work, and recovery. Whether you're running your first marathon or looking to level up, this session will equip you with tools you can apply right away.
Office Hours: Straights & Curves
This week’s session brings us back to the basics: fast on the straights, recovery on the curves. It’s one of the simplest and most effective ways to reintroduce speed, refine form, and build rhythm.
Office Hours: Chicago Marathon Pre-Race Meditation, Mobility & Visualization
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
Ease into marathon weekend with guided meditation, mobility, and visualization designed to ground you before race day. This open-community session welcomes all athletes running the Chicago Marathon. It’s a chance to calm your mind, wake up your body, and set clear intentions for the miles ahead.
Taking time to connect inward before race day can improve focus, reduce anxiety, and enhance performance by helping you visualize success and move through any pre-race nerves with confidence.
Coffee & bagels provided | Powered by AG1
RSVP encouraged via Strava event link to help us plan for breakfast and setup.
Office Hours: YASSOS
Office Hours is Inner Lane’s weekly track session, designed by our coaches for our athletes but open to all.
This week is YASSOS: 10 x 800m with steady jog recoveries. The goal is to lock into goal marathon rhythm, practice fueling early, and finish strong. This is the last major effort before tapering, so consistency and focus are crucial.
As always, Inner Lane coaches will be on the track to guide you, with coffee, water, and electrolytes ready post-run.
Office Hours: Tempo, Turnover, Sustain
This week’s Office Hours blends three key gears into one session: tempo rhythm, sharp turnover, and sustained endurance.
We’ll open with 600m tempo repeats to lock into rhythm, shift into 300m turnover strides for speed and efficiency, then finish with 2 miles at steady endurance effort on tired legs. The focus is on smooth transitions across paces and holding form strong through fatigue.
As always, Inner Lane coaches will be on the track to guide you, with coffee, water, and electrolytes ready post-run.
Office Hours: 600m Repeats
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
This week’s session is a strength-focused interval workout: 8 x 600m hard with 200m float recoveries.
Office Hours: 800m Repeats
Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.
This week’s 800s build grit, sharpen pacing, and boost endurance and for marathoners, they’re a key step toward our signature Yasso workout.
Inner Lane x Ethos: Long Run + Recovery
Train hard, recover smarter.
Join us for a long run led by Inner Lane, followed by two hours of focused recovery at Ethos Training. This is your chance to combine a quality workout with professional-grade treatment.
Perfect for anyone building toward fall races.
Office Hours: 1200m Repeats
Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.
This week’s 800s build grit, sharpen pacing, and boost endurance and for marathoners, they’re a key step toward our signature Yasso workout.
Office Hours: 400m Repeats
Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.
This week’s 400m repeats bring hard efforts with near-full recovery to sharpen turnover, boost confidence, and make race pace feel easier.
Join us on the track and we’ll cheer you through every rep!
Office Hours: Mile Repeats
Office Hours is Inner Lane’s weekly track session — designed by our coaches, open to all.
This week’s session is
• 4 x 1 mile @ half marathon pace
Whether you're tuning up for a race or building strength mid-cycle, this session builds control, confidence, and speed.
We’ve got the hydration, snacks, electrolytes, and support. You bring the effort. See you on the track.
Office Hours: Pyramid + Sports Acupuncture
Office Hours is Inner Lane’s weekly track session built by our coaches, open to all.
This week’s workout is a pyramid of 600, 800, 1000, 1200, 1000, 800, 600, a crescendo of effort with pacing that flexes from 10K to half marathon.
We’re also welcoming Kasey from Ethos Training to the track for a special sports acupuncture experience!
Expect good effort, good vibes, and expert recovery support.
Office Hours: 800m Repeats + Track Clean Up
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
This week’s session is 800m repeats, laying the foundation for future workouts and marathon prep.
In addition to the workout, we’re giving back to the space that supports us by cleaning up the track after the session.
Foam Rolling Class with Dynamic PT
What does it take to train for a marathon and thrive in the process?
Join Inner Lane for a dynamic, runner-focused workshop that goes beyond the miles. We’ll cover everything from training cycles and fueling strategies to mental preparation, strength work, and recovery. Whether you're running your first marathon or looking to level up, this session will equip you with tools you can apply right away.
Office Hours: 2000m Repeats
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
This week’s session is 2000m repeats with 400m recovery, a big strength builder!
Office Hours: 400m Repeats
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
400m repeats with standing recovery. A classic!
Office Hours: Progressive Ladder
Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.
This week’s session is a progressive ladder: 200m, 400m, 800m, 1200m, 1600m.
Office Hours: 300m Repeats
Office Hours is Inner Lane's weekly track session. It is geared towards our athletes but open to everyone.
Inner Lane coaches provide the workout, iced coffee, water, electrolytes, and post-run snacks, and you bring the willingness to show up!
This week’s workout: 300m repeats at 5K effort with 100m of smooth jogging between reps.
Short intervals, big purpose. These early-season efforts aren’t about speed for speed’s sake, they’re about waking up turnover, building efficiency, and sharpening focus. By holding controlled 5K effort across short reps, you train your body to stay relaxed under tension, something you’ll rely on across every phase of marathon prep.
Why this matters for marathoners:
✔ Builds aerobic strength with minimal fatigue
✔ Improves running economy (how efficiently you move)
✔ Reinforces rhythm and form before long tempos arrive
We hope to see you on the track!
Heartbreak Shoe Night
Join Inner Lane and Heartbreak for a special night dedicated to finding the right gear. Whether you’re gearing up for summer miles, fall racing, or just looking for the perfect fit, this is your chance to test out new models and get expert insight from the Heartbreak team!
Office Hours: Mile Time Trial
Office Hours is Inner Lane's weekly track session. It is geared towards our athletes but open to everyone.
Inner Lane coaches provide the workout, iced coffee, water, electrolytes, and post-run snacks, and you bring the willingness to show up!
This week the workout is a MILE TIME TRIAL! This is a celebration of effort, community, and seeing what you're made of in over 1609 meters. Whether you're aiming for a PR, testing your fitness, or showing up to learn more about Inner Lane, we can't wait to spend the morning with you.
Please fill out this short form so we can organize heats based on your availability and estimated pace. The morning will be divided into two time blocks (6–7 & 7–8 AM), and we’ll place you in the heat that best fits your current mile time.
https://docs.google.com/forms/d/e/1FAIpQLSdVw8LVFhKgyqsKBzbcV2YzjzNdLnGIa3EzvEekvxd3gsE1DQ/viewform
We hope to see you on the track!
Office Hours: 200m Repeats
Office Hours is Inner Lane's weekly track session. It is geared towards our athletes but open to everyone.
Inner Lane coaches provide the workout, iced coffee, water, electrolytes, and post-run snacks, and you bring the willingness to show up!
This week the workout is 200m repeats with standing recovery, which is great for fine tuning top end speed heading into our mile time trial next week!
We hope to see you on the track!
Office Hours:
Office Hours is Inner Lane's weekly track session. It is geared towards our athletes but open to everyone.
Inner Lane coaches provide the workout, iced coffee, water, electrolytes, and post-run snacks, and you bring the willingness to show up!
This week the workout is track straights and curves into 400m repeats!
We hope to see you on the track!
Run + Strength @ Forth Studio!
Join our weekly run led by Coach Marina, followed by a Strengthen Class at Forth Studio taught by Marina as well. Regular pricing applies for the strengthen class. RSVP at forthstudiochicago.com
