The Summer 2018 Half Marathon: FAST Training Program is a 12 week program, meeting two times a week, is designed to help runners meet a new performance goal or get out of a training rut. This program will educate on endurance training principles, hydration and nutrition techniques, body awareness, pacing and running autonomy. This Summer 2018 season will be geared towards the Fort 4 Fitness Half Marathon on September 29th, 2018. However, our Coaches can help you train for any fall race you choose!
What to expect at Weeknight Workouts:
The focus of the weeknight workouts is to work on our speed and power when running. Whether you’re looking to finish your first distance race or you fastest 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:
Welcome/Announcements/Find your pace groups
10 min Warmup Easy Jogging
Track Ladder workout: 400m hard effort/jog 200m recovery + 800m hard effort/jog 400m recovery + 1200m hard effort/jog 400m recovery + 800m hard effort/jog 400m recovery + 400m hard effort
10 min Cooldown easy jogging
Optional Cool down stretching/core with your group
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.
This group is intended for an intermediate to advanced runner looking to improve their speed, there will not be pace groups below 13:00 min. If you're looking to run/walk or walk a half marathon check out our Half Marathon: FINISH program. Your coaches will help give you suggested training paces once in your group! A general breakdown of our groups are as follows:
8:00 - 9:00
9:00 - 10:00 training pace
10:00 - 11:00 training pace
11:00 - 12:00 training pace
12:00 - 13:00 training pace
We recommend coming into the training being able to run 7 Miles.
Have questions? Reach out to Kevin, our training program coordinator, at firstname.lastname@example.org