Urban Cow Half Marathon Training Program

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 6, 2024. Participants in this race will enjoy a very scenic and fast course through beautiful neighborhoods and along the Sacramento River. This race features live music on the course, post-race party pasture, cowbell finisher medals for all, and free race photos.  

Kick-Off Informational Meeting

Not sure if this program is for you? All are welcome to meet the coaches on Thursday, July 25 at 6:00pm at Fleet Feet Folsom to learn about the program and ask any questions you may have. The meeting will be followed by a 30-minute shakeout run!

Weekly Workouts

• July 25 – Oct 3
• Tuesdays and Thursdays at 6:00pm at various locations 
• Saturdays at 7:30am at various locations
• Workouts will be in the Folsom and surrounding area 
• Since many participants train for both races, we will combine CIM with the Urban Cow Half Marathon Training Program 

Goal Race

• We will prepare you for the Urban Cow Half Marathonon Sunday, October 6, 2024.
• Your registration includes a training program t-shirt and access to the Fleet Feet tent on race day.

Training Schedule

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

Tuesday and Thursday 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. 

Education

Coaches and special guests will educate you in person and in Final Surge on topics such as warm ups, 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 Social Wall in Final Surge for you to share, communicate, and get motivation from your fellow training members. 

Coaches

• Rochelle Gamette
• TBD
• TBD 

Program Cost  $125 

This program is included in our Training Program Subscription. 

Are you interested in multiple Fleet Feet Training Programs throughout the year? Head over to the Training Program Subscription page to see if it is right for you!

Minimum Activity Level

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

Safety Precautions

We reserve the right to cancel practice for any unsafe conditions such as, but not limited to, weather or air quality. 

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

Questions? 

Email Training Program Director Amy, amyw@fleetfeetroseville.com. 

No refunds, transfers, or exchanges at any time.