High Flyers Training Groups

Get Involved

At Up and Running, we understand that getting started is the hardest part. We provide a series of tools and resources to get you started and to keep you motivated.

We offer training groups for walking, running, cycling, and swimming. Our stellar team of coaches will help you with training and answer all of your questions.

We also offer an on-going series of seminars and classes and a calendar for our current store and community events.

Running and Walking Groups

Join our running and walking groups in Dayton and Troy. It is a great way to cover a few miles and make new friends! The running & walking groups are free of charge.

Dayton Groups

Every Tuesday night in Dayton at 6:00 PM at the store. All abilities welcome. Distances are under an hour on Tues.

Every Saturday morning in Dayton 7:30 AM at the store. All abilities welcome. Varying distances every weekend.

Troy Groups

Every Wednesday night in Troy at 6:00 PM at the store. All abilities welcome. Distances are under an hour on Wednesdays.

Every Saturday morning in Troy at 8:00am at the store. All abilities welcome. Varying distances every weekend.

Cycling & Multisport Group

Join our outdoor cycling group Monday nights from 6:15 PM – 8:00 PM during the spring & summer months. Helmets and lights/reflectivity required.

RIDE LOCATION CHANGE:  June 7th, we are moving the UAR group ride location to Caesar's Creek, Park office, and Beach off of St. Rt. 73. Arrive by 6:15 PM. Leaving the parking lot at 6:30.Some people arrive around 5:30 PM to swim-bring a friend. Some stay after the bike ride for a run.  Feel free to do one, two, or all three activities.

During the winter months join us at the store for indoor spinning from 6:00 PM – 7:00 PM Monday evenings in the activity room at UAR Dayton.

Up and Running Swim and Triathlon

Up and Running Swim and Triathlon is a United States Masters Swimming (USMS) group dedicated to swimmers and triathletes who want to improve technique, endurance and speed with coached workouts, while training with a friendly, motivating group.

Athletes should be comfortable swimming at least 1,800 yards in a workout format (ie not straight swimming) in one hour.

USMS membership is required of all swimmers, however you may visit as a guest by filling out a 30-Day trial form and signing a waiver. Workout times are 5:00 am – 6:00 am on Mondays, Wednesdays and Fridays at the West Carrollton YMCA.

Up and Running Jr’s

Come learn and enjoy the benefits of running through a positive and rewarding experience! Your child will be grouped by ability to meet individual needs. We have created three fun groups that will suit your children’s needs based on their varying degree of development. The three groups are:

Lynx – My child can run but needs frequent walking breaks during running. They can run less than 2:00 before needing a break. Sustained running for distance is new for my child.

Servals – My child can run about a mile or 8-12 min. without requiring a break. My child has attempted sustained running for distance in a practice, race, or for fun.

Ocelot – My child has successfully sustained running a 5K during the past year.

Our 2021 program kicked off on June 7th at Forrest Field Park in Centerville.  For more information please contact Up and Running @ 937-432-9210 or dobsonda@sbcglobal.net


Running & Walking 101 and 101.5

Running 101

The Running 101 run/walk group is for the individual who wants to train from the couch to 5k. Prior to starting this program, the individual should be able to walk for a brisk 30 minutes. Up and Running will provide coach-led workouts, training schedules, technical product, weekly updates, and much more. Registration fee of $70.00-includes weekly coaching, training shirt, race registration, and great perks at UAR!

This program is for adults only and we cannot accommodate strollers due to the nature of the program, thank you in advance for understanding.

Our summer session is in progress!  

Running 101.5

The Running 101.5 run/walk group is for the individual who has previously completed Running 101 or completed a 5K and is ready to jump up to a 10K! Registration fee of $60.00 for Running 101.5-includes weekly coaching, training shirt and race registration entry.


Whether you’re a novice runner, a seasoned marathoner or a triathlete, yoga is a great way to increase strength, flexibility, and most importantly, body awareness. All abilities are welcome. We are thrilled to have Lindsay Kearns teach our classes at UAR and a portion of all proceeds from her classes benefit Girls on the Run of Dayton. Please call the store for further information on class schedule. 

Beginner Triathlon Program

Our beginner triathlon program is a 10 week program meant to prepare the first time triathlete to complete a triathlon. The program will prepare you to complete the following triathlon distance: 300 yard serpentine pool swim – 10 mile bike (road) – 5k run through surrounding neighborhood.

Our program is in full swing!  The graduation race will take place on August 29th!