Our Rock Runners training program is a trail program designed to accommodate any runner, new and experienced trail runners are welcome. Trail running offers a fun challenge and is a refreshing way to get outdoors and explore nature. Although your pace may suffer a little off road, every step you take challenges your hips, quadriceps and calves, which helps improve balance, strength and foot turnover. The bonus: Because of the softer terrain, trail running offers a lower risk of injury than running on hard roads or paved paths. This program is designed to get you ready for a 11 Mile loop at The Huff 50K, there is an option for a 3 person relay as well. The trail is easy enough to be a good first-time trail course; technical enough to give an advantage to seasoned trail runners. Measure yourself against time, distance and Mother Nature! This will be a 12 week program with 10 weeks of guided group runs due to holidays. We recommend being able to run 4 to 6 miles comfortably at your desired pace on the road or treadmill before taking part in this program.
This program will be guided by Fleet Feet's RRCA Certified coaches. We are also lucky enough to have Dr. Stephanie Amspaugh and Suzi Swinehart of Evolve Performance Running to help mentor this program.
Everyone who completes this program (attends 75% of the group workouts) will earn a special Fleet Feet Running Club Rock Runners patch (see below)!
What to expect at weeknight workouts?
The focus of the weeknight workouts is to work on our speed and power when running. 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, 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
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, Water and Nuun (electrolyte drink), 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!
Saturdays will also be demo days, we'll be bringing our favorite products out to the trails for you to try out.
Have questions? Reach out to Kevin, our training program coordinator, at firstname.lastname@example.org