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

• Overall, you’ll have done ~3 miles of speed work, but with recovery included in the 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. 

Pace Groups:

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. 

What is included in the program?

• Access to expert coaching and encouraging mentors
• A training plan that also includes workouts for the days you do not have a group workout
• Weekly newsletters going over the week's workouts and focus
• Info sessions including but not limited to good form, foam rolling, nutrition, etc.
• Access to a closed Facebook group to interact with the other participants and coaches
• Special store discounts just for Fleet Feet Running Club members
• A Fleet Feet Running Club performance shirt

Have questions? Reach out to Kevin, our training program coordinator, at kevin@fleetfeetfortwayne.com