Our 5K training is a group running and walking program meeting for 12 weeks and training for the Fort 4 Fitness 4 Miler, all levels of walkers and runners are welcome! This is a 12-week program for both beginners and experienced runners. The group will provide motivation to help you cross the finish line on September 30, 2023. You'll receive a training program, 2 group workouts per week, and motivation from our coaches and other members like you.
The program meets twice a week during the training period, Thursday evenings at 6:30 pm and Saturday mornings at 8 am. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season.
Important Dates:
- Season Starts: Thursday, July 13, 2023, at 6:30 PM
- Season Logistics: Thursdays at 6:30 PM at Fleet Feet Fort Wayne North and Saturdays at 8:00 AM at Fleet Feet Fort Wayne North & Southwest (alternating locations SW, North, and offsite)
- Goal Race: Fort 4 Fitness 4 Mile Race
What to expect at our Workouts:
Each week will have a slightly different focus - breathing, form, nutrition, etc. Below is an example workout and how our weekly topics are discussed during the training:
- Welcome/Announcements
- Weekly Topic (Mini-Form Clinic, Nutrition Sampling, Product Demonstration, etc.)
- Find your pace groups
- Group Dynamic Warmup
- Prescribed route for the day - you'll have turn-by-turn directions if necessary and mentors leading your group
- Optional Cool down stretching with your group
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 Beginner 5K training programs - it's a great way to get started. 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 next race. 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 comes quicker recovery 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 3 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.
What is included in the program?
- Access to expert coaching and encouraging mentors
- A training plan that also includes workouts for the days you do not have a group workout
- Weekly newsletters going over the week's workouts and focus
- Info sessions including but not limited to good form, foam rolling, nutrition, etc.
- Access to a closed Facebook group to interact with the other participants and coaches
- Special store discounts just for Fleet Feet Running Club members
- A Fleet Feet Running Club shirt
Have questions? Reach out to Sara, our training program coordinator, at saralynnmill@gmail.com
Ready to run with us? REGISTER.
2023 5K+ Training : Summer/Fall
Program Start: Thursday, July 13, 2023
Program Schedule: Thursdays at 6:30 pm at Fleet Feet Fort Wayne North and Saturdays at 8:00 am (alternating locations)
Goal Race:
Fort 4 Fitness
Program Fee: $95 excluding race fee
Description: Our 5K+ training is a group running and walking program meeting for 12 weeks and training for the Fort 4 Fitness 4 Miler, all levels of walkers and runners are welcome! This is a 12-week program for both beginners and experienced runners. The group will provide motivation to help you cross the finish line on September 30, 2023. You'll receive a training program, 2 group workouts per week, and motivation from our coaches and other members like you.
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