Our 10K: FINISH Training Program is designed to further runners and walkers towards their fitness and running goals. It will include an education on different training techniques and tools in order to further enjoy running and improve performance. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season. The 10K: FINISH program is focused on participants that are looking to complete their first distance event, it is open to all levels of runners or walkers who are able to complete 3 miles at the start of the program. This program will conclude with the Fort 4 Fitness 10K on September 26, 2020. Due to the current situation, the training meeting schedule is subject to change at any time, and there is the possibility that this race could be postponed, cancelled, or transitioned into a virtual experience.
What to expect at Weeknight Workouts:
The focus of the weeknight workouts is to work on our speed and power when running. When you’re looking to finish your first distance race - building a speed workout into your training is important. You work different muscle groups (fast twitch vs. slow twitch muscles), build endurance in your legs and lungs, and it helps keep our workouts from getting stale. We’ll cover a variety of workouts such as Speed Repeats, Hill Repeats, Fartleks (Swedish for ‘speed play’), tempo runs, etc. We focus on pace and effort during these workouts. Below is an example workout:
What to expect at Saturday Long Runs:
The Saturday Long run focus is on time on your feet. We use the long run to build up our endurance so that we can finish our distance races healthy and happy! Overall, these long runs should be at a very easy pace. We don’t want to race through the long runs because it will ultimately come to us feeling like we’ve ‘raced’ every weekend - our bodies will be tired and it increases the likelihood of injury. You can expect your Mentors to lead the way and help set the pace. These long runs are fully supported with a Key Drop at the store, Water and Nuun (electrolyte drink) stops on the course, turn-by-turn directions, and access to your Coaches for questions, advice, etc. We’re also going to have opportunities to run portions of the course so that we’ll be ready on race day!
Our groups are open to anyone! Yes, anyone. Your coaches will help give you suggested training paces once in your group! A general breakdown of our groups are as follows:
We recommend coming into the training being able to run or run/walk 3 Miles.
There are many benefits to using a run/walk method in your training. We encourage beginning runners to start using a Run/Walk interval in our No Boundaries Beginner 5K training programs. But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your distance race. Our Coaches will help to modify the workouts to support our interval runners - they will assist with pacing, workouts, racing strategies, and much more.Some of the benefits include:
Have questions? Reach out to Sara, our training program coordinator, at email@example.com