Marathon: FAST

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The 2020 Marathon: FAST Training Program is a 17 week program meeting three times a week. It is designed to help experienced runners meet a new performance goal. This program will educate on endurance training principles, hydration and nutrition techniques, body awareness, pacing and running autonomy. This 2020 season will be geared towards the Fort 4 Fitness Marathon on September 26, 2020. However, our Coaches can help you train for any fall race you choose!

Important Dates:

  • Season Starts: Tuesday, June 2, 2020 at 6:30 PM
  • Season Logistics: Mondays and Tuesdays at 6:30 PM and Saturdays at 7:00 AM (time subject to change due to heat and sunlight) at Fleet Feet Fort Wayne
  • Goal Race: Fort 4 Fitness Marathon on September 26, 2020 or any fall marathon 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

  • 30 minute tempo circuit--rotating 1/4 mile @ Half Marathon Pace, 1/4 mile @ Marathon Pace, 1/4 mile @ Easy Pace

  • 10 min Cooldown easy jogging

  • Optional Cool down stretching/core with your group

  • Overall, you’ll have done ~5 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 and advice.

Pace Groups:

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:

  • Below 7:00
  • 7:00 - 8:00
  • 8:00 - 9:00 
  • 9:00 - 10:00 training pace

  • 10:00 - 11:00 training pace

  • 11:00 - 12:00 training pace

We recommend coming into the training having completed at least one marathon under a 5 hour time cap. If you haven't ran a marathon before or don't fall within these parameters, don't worry, checkout our Marathon: FINISH program. For participants under 18, please contact the Training Program Coordinator, Sara (sara@fleetfeetfortwayne.com) before registering. 

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
  • 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 or tank and a limited edition Marathon long sleeve

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

Ready to run with us? Register.

Marathon: FAST More Info »

Program Start: Tuesday, June 2, 2020 at 6:30 PM
Program Schedule: Mondays, Tuesdays and Saturdays through September 26, 2020
Goal Race: Fort 4 Fitness Marathon or any fall marathon
Program Fee: $120 excluding race fee
Description: The 2020 Marathon: FAST Training Program is a 17 week program meeting three times a week. It is designed to help experienced runners meet a new performance goal. This program will educate on endurance training principles, hydration and nutrition techniques, body awareness, pacing and running autonomy. This 2020 season will be geared towards the Fort 4 Fitness Marathon on September 26, 2020. However, our Coaches can help you train for any fall race you choose!
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