Tar Heel 10 Mile Training Program

We're excited to kick off another wonderful season of training for the upcoming Tar Heel 10 Miler! Whether you are a first time distance runner, a returning part of the Fleet Feet Fam, or just looking for some group camaraderie we have a great program for you! Our program will help you cross the finish line of the Tar Heel 10 Miler in April feeling strong, happy, and accomplished! This program is great for those looking to take their first steps into distance training and more experienced runners and walkers too! We recommend you be able to run or run/walk 4-6 miles on your own. This season we will have a separate program for the Tar Heel 10 Miler Training and the Fleet Feet 4 Miler Training, you can view the 4 Miler training here.

REGISTER HERE!

Quick Overview:

• Starts: January 28th in Carrboro at 6:30pm and January 29th in Durham at 6:30pm
  
• Ends: RACE – Tar Heel 10 Miler on April 19th, 2024. We will share a discount code for your race registration upon registering for our program!
• If you're interested in training for the Double Down Challenge, please reach out to our Training Program Director, nora.ayers@fleetfeet.com
• Season Logistics: Program up to three group meetings a week for 12 weeks 
• • Tuesday nights at 6:30pm in Carrboro
  • Wednesday nights at 6:30pm in Durham
  • Saturday mornings at 7:30am (alternates between the three Fleet Feet locations)
• Register early and save! Program costs $140 through January 26th, and $150 through the start of the program.
• Ideal for runners, run-walkers looking to take their next steps in distance running/walking.

We find lots of great places to run and walk in our community - on bike paths, areas with sidewalks, the American Tobacco Trail, etc. Occasionally, we’ll hold a workout at a local track (such as the UNC, Duke or a High School tracks) to run a speed workout. By alternating our Saturday morning long runs you will be able to balance the hillier, more frequent turns routes of Chapel Hill/Carrboro with the flatter, less traffic heavy routes of Durham’s American Tobacco Trail. All location information will be shared with you each week in our Program Newsletters, on our private Slack group, and can also be found on our Fleet Feet Calendar. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season.  In addition to the workouts there are educational clinics, motivational speakers, on-site physical therapists through community partners, nutrition tips from local nutritionists and expert coaching/mentoring to help inspire and motivate you on this training journey.

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, 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
• Hill Repeat workout: on a steep hill we’ll do bursts of a hard effort - 15 seconds (4 times), 30 seconds (4 times), 60 seconds (4 times). You will run your hard effort and walk or jog back down the hill.
• 5 Min Cool down jog
• Optional Cool down stretching/core with your group
• Overall, you’ll have done ~2-3 miles that night, 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. 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, jokes, etc. A sample route can be found here. Typically, we run loops from a central point so that we can have access to bathrooms/aid stations/coaches. We’re also going to have opportunities to run portions of the course so that we’ll be ready on race day!

Pace Groups:

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 training pace
• 9:00 - 10:00 training pace
• 10:00 - 11:00 training pace
• 11:00 - 12:00 training pace (Run/Walk Interval Group)
• 12:00 - 13:00 training pace (Run/Walk Interval Group)
• 13:00 - 15:00 training pace (Run/Walk Interval Group)

If you are training for the 10 Mile Distance, we recommend coming into the training being able to run or run/walk 4-6 miles on your own. For participants under 18, please contact the Training Program Director, Nora (nora.ayers@fleetfeet.com) before registering.

Run/Walk Interval Running:

There are many benefits to using a run/walk method in your training. 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 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.
• Quicker recovery. With less wear and tear on the body also come quicker 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.
• Motivating for new runners. This method allows just about anyone to run any race they want.