Spring 2020 Distance Training Program
We have updated our spring training programs to ensure that each and every Fleet Feet runner and walker gets the most out of their experience. Whether you are a first-timer or a returning part of the Fleet Feet Fam, a full or half-marathoner, or looking to train for the Tar Heel 10 Miler we have built a program that is:
- Led by passionate and knowledgeable coaches
- Championed by dedicated and magnetic mentors
- Guided by the most relevant safety standards
- Supported by the coolest partners and brands
- Fueled by the determination of its participants
Our Training Schedule:
- Tuesdays at 6:30 pm - Fleet Feet Durham or other Durham location - Workout Varies (Hill repeats, track work, etc)
- Wednesdays at 6:30 pm - Fleet Feet Carrboro or other Carrboro location - Workout Varies (same as Tuesday workout; hill repeats, track work, etc)
- Saturdays at 7 am - Fleet Feet Durham or Carrboro (alternates every week) - Long Run. Multiple mileage options each week, as mileage will vary depending on time of season and goal race!
- December 15th - 10 am - Open House Information Session as part of the Run Run Rudolph fun run!
- January 7th - 6:30 pm - Program Starts (meet at Fleet Feet Durham)
- January 8th - 6:30 pm - Program Starts (meet at Fleet Feet Carrboro)
Our Spring 2020 Distance Training Program will include training for a Marathon, Half Marathon and/or the Tar Heel 10 Miler. As a participant you will get:
- Weekly Newsletter with location and workout information
- Training Plan for your target race - Half Marathon, Full Marathon, Tar Heel 10 Miler or Tar Heel Double Down Challenge (14 Miles)
- Supported weekly group long runs with key drop, aid stations, turn-by-turn directions, 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
- Support from our Community Partners in Physical Therapy, Strength Training, Nutrition, Yoga, and more!
- In-store discount
We will have folks training for many different Spring Marathon and Half Marathons, some popular options are the Tobacco Road Marathon and Half Marathon, the Virginia Beach Marathon and Half Marathon, the All American Marathon and Half Marathon, and many more! You are welcome to train for the race of your choice, we'll help you with your plan and weekly workouts.
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 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 Facebook 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 ATI Physical Therapy and Pivot Physical Therapy, 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 (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, 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. This also allows our Half Marathoners and Full Marathoners to train together, while doing different distances. For example the 10 Milers may run 6 miles, the Half Marathoners may be running 8 miles while the Full Marathoners will do 12 miles - all groups will run 6 together, then add 2 miles and then the Fullers will continue on for another 4 miles. We’re also able to accommodate different training distances this way, you still get the support of the group but can train for your goal race.
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 7 Miles (for the Full Distance), 4 miles (for the Half Distance), or 2 miles (for the 10 Miler). For participants under 18, please contact the Training Program Coordinator, Nora (firstname.lastname@example.org) before registering.
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 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. 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.