UpBeat Workouts

Urban Cow Half Marathon

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Meet Our Coaches

  • Sally Edwards
  • Bob
  • Kellie
  • Pam
  • Walt
Sally Edwards

Sally Edwards

Coach Sally Edwards wants you to run/walk stronger, to live happy and healthy, and to accomplish this she wants to be your new coach.

In addition to having completed over 130 all-women triathlons during the past 20 years, Coach Sally is a 16-time Ironman finisher and member of the Triathlon Hall of Fame, a past winner of the Western States 100 Mile Endurance Run, and a finisher in the 1984 Olympic Marathon Trials.

She is also is one of America’s leading experts in business, exercise science, and lifestyle living, the innovator behind the Heart Zones Training proprietary and branded cardio-system, and the author of 23 books and 500 articles on health and fitness, including the popular Heart Rate Monitor Guidebook and The Complete Book of Triathlons. Whether you are just getting fit or trying to compete against the best, one of Coach Sally’s Upbeat Workouts will help you get there. Grab one of her motivational runs from the Upbeat Workout store, and you are on your way to being fitter and faster. One more plus, you are also helping to transform youth sports, as all of the net proceeds from Coach Sally’s workouts are donated to The Positive Coaches Alliance.

Bob Crowley

Bob Crowley

If you are looking to train for and successfully run in your first or even your hundredth ultra run, Coach Bob Crowley's Upbeat Workouts will help you pound out the miles with a motivational workout run that will make the time fly.

Coach Bob was a late bloomer, running his first 10K in 1987at age 30 and his first marathon a year later. A proud husband and father of two sons, Coach Bob has since successfully run in over 60 ultras (50 kilometer to 100 mile events), continuing to run some of his best times at various distances into his 40s. A Villanova University graduate and veteran CEO in the high-tech sector, Coach Bob’s experience and passion drive a series of Upbeat Workouts intelligently designed to help novice or veteran ultra runners to the finish and beyond. Grab one of his workouts like “The LSD Surprise” from the store, and then take it for a spin around the block—or the whole county, because you are ready for it. Ultra ready.

Kellie Haynes

Kellie Haynes

Looking for a great Upbeat Workout for going from zero to fit? Perhaps thinking of trying to finish your first 5K run?

You can do it with Coach Kellie Haynes, who herself began running after the age of 40 and qualified for the Boston Marathon at the age of 50. Kellie is founder and Executive Director of Fit for Girls, a non-profit organization promoting fitness and healthy habits among middle-school girls. She developed Fit for Girls to combine her education, experience, skill and passion into a cause that strengthens and transforms the physical, social, and emotional development of middle school girls, who each train for and run in their first 5K race as part of the program.

A seasoned teacher, Kellie has also worked for several years as a tireless fundraiser and mentor for Team in Training, an endurance training program that raises significant funds for The Leukemia & Lymphoma Society. In her Upbeat Workouts, Kellie lends her inspirational vision and voice to this series of workouts designed to transform good intentions into happy results, demonstrating her conviction that anyone can run and bring more fun and health into their lives. Her 3/2 Upbeat Workout is designed especially for girls just getting started and is available now in the Upbeat Workouts store. Twenty-five percent of the proceeds from each workout sold are donated directly to Fit for Girls.

Pam Kropf

Coach Pam Kropf

Coach Pam has been a competitive runner for the past 15 years. She's completed over a dozen half marathons and marathons as well as two ultra-marathons and yes, a couple of triathlons.

A New Jersey native, Pam moved to Sacramento immediately after her college graduation in 1999 to explore a career in television broadcasting. An avid sports participant, she played competitive soccer, basketball and softball and then fell in love with long-distance running. As she explains, "I started running after college when I realized I could no longer eat like a varsity athlete but not exercise."

Pam has fond memories of watching her first road race, The Run To Feed the Hungry on Thanksgiving Day. The next year, she was in the race and got hooked on running never looking back. She has coached runners in different distances over the past several years as part of the Heart Zones USA coaching programs. Today, Pam lives in El Dorado Hills a suburb of Sacramento, is a mom, and an avid supporter of her husband's love of mountain biking.

Pam is the coach for the Urban Cow Half Marathon by Upbeat Workouts - a nine week training program available to registered runners of Sacramento's long-standing downtown events. The program consists of two key "coached" workouts and the training schedule is created by ultra-marathoner and race director Rich Hanna, who owns Capitol Road Race Management.

You can learn more about Pam and her latest running adventures by connecting to her blog Trailmomma.

Walk Lange

Walt Lange

Want to train with one of the best coaches of high school cross country and track runners in California?

In April of 2010, Coach Walt Lange of Sacramento, California was among twelve prep coaches inducted into the CIF Sac-Joaquin Section Hall of Fame, capping his 2008 selection for the Model Coach Award by the CIF Sac-Joaquin Section. Coach Walt continues to coach the Jesuit High School cross country and track and field teams; beginning in 1970, his teams have won 29 section championships and 9 state titles.

Many of Coach Walt’s athletes moved on to successful collegiate and international running careers, including participating on the U.S. Olympic team. Himself a long-time runner, Coach Walt continues to stay fit and to contribute his passion and knowledge of competitive running. Coach Walt’s workouts, based on the same workouts run by his state champion cross country and track runners, are available now. Add him to your “favorites,” select one of his Upbeat Workouts from the store, like “Tempo + 200s,” and get started on your own championship run, virtually training with best in the state!

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“If you run with music, you'll want this app! Using Upbeat Workouts makes my long runs so much more fun. It's like having a personal DJ who spins tunes in time with my steps”

— Jane Price
Marathon Runner
Sacramento, CA

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Coach of the week:  Kellie Haynes

Looking for a great Upbeat Workout for going from zero to fit? Perhaps thinking of trying to finish your first 5K run?

You can do it with Coach Kellie Haynes, who herself began running after the age of 40 and qualified for the Boston Marathon at the age of 50. Kellie is founder and Executive Director of Fit for Girls, a non-profit organization promoting fitness and healthy habits among middle-school girls.

Read more about Kellie»