2023 Program Details Coming Mid-Year

2022 Urban Cow Half Marathon Training 

Welcome to Fleet Feet Folsom & Roseville's Urban Cow 13.1 Training Program! Training for and completing a half marathon is a challenging and rewarding endeavor. Participants in our program benefit from our professional coaches, experienced mentors, and a daily training schedule with goal-specific workouts.

The Urban Cow Half Marathon takes place on October 2nd, 2022. Participants in this race will enjoy a very scenic and fast course through beautiful neighborhoods and along the Sacramento River. 

Kick-Off Informational Meeting

Not sure if this program is for you? All are welcome to meet the coaches on Tuesday, July 19th, at 6:00 pm at Fleet Feet Folsom to learn about the program and ask any questions you may have.  

Weekly Workouts

• July 23rd - Oct 2nd
• Tuesdays, 6 pm at various locations
• Saturdays, 7:30 am at various locations
• Workouts will be in the Folsom area 

Education

Coaches and special guests will educate you in person and in the weekly emails on topics such as mobility, nutrition/hydration, injury prevention, how to prepare for race day, and more. They are also a resource and support for you along the way. 

Group Training Atmosphere

Enjoy the safety, accountability, information, and motivation that come from a coached group workout environment. We also have a private Facebook page for you to share, communicate, and get motivation from your fellow training members.  

Training Schedule

The training is designed to increase week to week so you build slowly, steadily, and consistently toward your goals. 

• Tuesday workouts consist of intensity such as intervals, hills, and tempo to improve your fitness. 
• Saturday workouts are endurance building towards the goal race distance of 13.1 miles. 
• Your training schedule will include workouts for you to do on your own throughout the week, which will help you see more progress. 
• If you cannot make a workout, you will have the schedule to continue to follow the plan. 

Goal Race

We will prepare you for the Urban Cow Half Marathon on October 2nd. This race features live music on the course, post race party pasture, cowbell finisher medals for all, and free race photos.  

Want to train for the Folsom Blues Breakout Half? For those who want to continue to train, we will provide a written training plan for you to follow and be available via email if you seek advice.  

Coaches

• Katie Hartman

My running adventure started in middle school when I started to run with a local running club called the Buffalo Chips. I was already playing soccer and swimming competitively so it seemed like a natural fit. I continued to run throughout high school at St. Francis, helping win a team state cross country championship in 2002. In college, I focused more on soccer, but after I had my daughter in 2015 I started to work in run specialty and I absolutely fell in love with running all over again! I ran my first half marathon and marathon in 2017 and my first 50k 3 months after that. My next goal is to complete a 50 mile race in September!  I have coached 5k, 10k, and half marathon training groups in past and I love sharing my passion for running with others! Whether your goal is to just finish your first half marathon or improve on your current PR I would love to help you accomplish your goals!

• Graeme Sadler

My running journey started on the playground. As a young lad, I spent every recess trying to find people to play tag with. One of the few things that I remember from that era of my life was a teacher who said “Man, all you want to do is run!” Time went on, and I ended up in the soccer fields. I continued my running journey there, but now there was a ball involved. Bouncing between cities and schools made it difficult for me to keep continuity with a team, so in high school, I ditched the ball and went back to the basics. I started running cross country “to keep in shape” for my real passion, which was sprinting on the track. I fell in love with the sport and never looked back. I ran cross country and distance events on the track for all of my high school career, and another two years at American River College. Most recently, I’ve been doing a lot of CrossFit, which I think I have to mention at least once just to maintain the stereotype.  I began coaching the 5k and 10k programs for Fleet Feet somewhere in the realm of 2008 and moved up to the marathon group a few years later. After coaching four CIM groups, I took a step away from coaching to focus on my family and career. But I miss the joy of helping people reach their goals, so I’m jumping back in! My racing background spans all distances between the 400m dash and 50k trail runs, but I prefer 10k and half marathon races when given the choice. I’m so thankful that you’re letting me be a part of your journey, and I’m excited to get back on the road! 

Questions? Email the coaches at fleetfeetfrhalf@gmail.com 

Exclusive Discounts and Swag

Throughout the program, we will provide in store discounts, training program swag, and other giveaways as opportunities arise. 

Minimum Activity Level

You should be able to walk or run 30-45 minutes, 3 times a week at the start of training. 

Program Cost

$100

Interested in multiple Fleet Feet Training Programs throughout the year? Head over to our VIP Training Subscription page to see if it is right for you! 

No refunds, transfers, or exchanges.