Our 5K: FAST Training Program is designed to further runners and run/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. There are occasional clinics covering a wide range of topical issues on running, health, wellness and nutrition from the area’s leading experts. The workouts will last about an hour and we will increase mileage throughout the season. The 5K: FAST program is focused on participants that are looking to improve their 5K time, it is open to all levels of runners or walkers who have completed at least one 5K.
The Program meets twice a week during the training period, Thursday evenings at 6:30 pm and Saturday mornings at 8:00 am (time subject to change due to weather). The workouts will last about an hour to an hour and a half as we increase mileage throughout the season. This program will conclude with the Discovering Roanoke 5K.
Everyone who completes this program (attends 75% of the group workouts) will earn a special Fleet Feet Running Club 5K: FAST patch (see below)! We are excited for all the fun 2019 will bring us!
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 improve your finish time for a 5K- 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 having previously completed a 5K, if you've never completed a 5K we recommend starting with our 5K: FINISH group.
Have questions? Reach out to Kevin, our training program coordinator, at email@example.com
Ready to run with us? Register.