Spring 2022 Distance Training Program
We want you to join our Distance Programs! Whether you are a first-timer or a returning part of the Fleet Feet Fam, a full or half-marathoner, or just looking for some group camaraderie we have a great program for you!
- Dates: December 27th 2021, through March 20th 2022
- Goal Race: Targeting the AVL Marathon & Half at Biltmore Estate (or other Spring Full & Half Marathon)
- Workout Days: Thursdays at 6:00 pm, and Saturdays at 8 am
- Cost: $105 for Half, $125 for Full (does not include the race fee)
Our Group Training Schedule:
- Thursdays at 6 pm - Fleet Feet Asheville or Asheville location - Workout Varies (Hill repeats, track work, etc)
- Saturdays at 8 am - Fleet Feet Asheville or Asheville location - Long Run. Multiple mileage options each week, as mileage will vary depending on time of season and goal race!
Our Spring Distance Training Program will include training for a Full AND Half Marathon, though we are more than happy to help you target any endurance event you would like.
As a participant you will receive:
- Weekly Newsletter with location and workout information
- Training Plan for your target Marathon or Half Marathon
- Safe and organized weekly group long runs with pre-planned routes, turn-by-turn directions, water/aid stations, and mentor led pace groups
- Mentored weekday workouts including Hill Repeats, Track Workouts, and Fartleks, all scaled to your particular goal distance
- Training Program Swag
- Online support through a private Facebook community
- Extra sessions and clinics to go through training principles and topics, chat with some of our Community Partners, and provide more community
- Support from our Community Partners in Physical Therapy, Strength Training, Nutrition, Yoga, and more!
- 10% in-store discount
We will be targeting the AVL Marathon & Half at Biltmore Estate that is scheduled for Saturday March 19th and Sunday March 20th, but welcome you to train for any other race during this time. We'll help you with your plan and weekly workouts.
Safety is our number one priority and we will be following all local and state guidelines and mandates.
We find lots of great places to run and walk in our community - River Arts District, Carrier Park, Fletcher Park, etc. Occasionally, we’ll hold a workout at a local track (such as TC Roberson or the Velodrome at Carrier Park) to run a speed workout. All location information will be shared with you each week in our Program Newsletters, and on our private Facebook group. The workouts will last about an hour each weeknight, and the long runs will progressively build as distance increases.
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. Each group will be led by an experienced mentor who will help guide and support you! Typically, we run loops from a central point so that we can have access to water/bathrooms/coaches.
Run/Walk Interval Running:
There are many benefits to using a run/walk method in your training. We encourage beginning runners to start using a Run/Walk interval in our No Boundaries Beginner 5K training programs. But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your distance race. Our Interval Coaches will help to modify the workouts to support our interval runners - they will assist with pacing, workouts, racing strategies, and much more. Some of the benefits include:
- Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscle will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.
- Quicker recovery. With less wear and tear on the body it’s also easier to recover after a run.
- Breaks up distances into manageable units. Running is as much mental as it is physical – especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 14 miles just seems impossible. But breaking it down by running for a set number of minutes, it’s much more manageable.
- Motivating for new runners. This method allows just about anyone to run any race they want. It doesn’t matter your age, weight, gender, or physical ability. You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.
Our groups are open to anyone! Yes, anyone. We group everyone based on a timed mile at the beginning of the season (don’t worry it’s not your gym class mile from middle school) and use that to help match you with similarly paced people. 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
- 13:00 - 15:00 training pace (Run/Walk Interval Group)
- Walkers (for the Half Marathon Training)
We recommend coming into the training being able to run or run/walk 8 Miles (for the Full Marathon) or 4 miles (for the Half Marathon). For participants under 16, or for any other questions, please contact the Training Program Coordinator, Erin (firstname.lastname@example.org) before registering.