PROGRAM BEGINS: SATURDAY, FEBRUARY 13
Get faster this winter! We are excited for the return of our Fast 5k program featuring Coaches Ashley & Mark who not only work at the store, but coach for the Trinity College XC and Track teams (and are super speedy themselves!). We will also have other guest coaches with expetise in nutrition, stretching/recovery and functional fitness to round out your training and keep you as healthy as possible.
This program is designed for those who have completed a 5k (either a race or on your own) within the past 6 months and want to achieve a personal best on race day, whether that means running a sub-20 or breaking 40 minutes for the first time. If you are ready to put in the effort, this program is right for you.
The Fast 5k program is more of an independent training program with a more personalized training program, weekly coach check-ins and seminars as opposed to coaches running with you. That said, the first three weeks of the program will featue in-person, group workouts from the store (or a local track if they aren't snow covered) designed to teach you the drills that will be programed as well as help you get comfortable with the various types of workouts that will be programmed. You will get weekly workouts that include aerobic and tempo runs, as well as speedy intervals and hill repeats.
Personalized training programs will be provided to all registered members based off a time trial to be held at the first practice. Programs will be broken down by week and given in three monthly mesocycles: Base, Train and Race. Trainees will be invited to participate in Fleet Feet's Wednesday Run Club meet-up runs (courses for your designated distance will be offered) as well as on Saturday mornings even when there is no formal practice (always more fun to meet-up with a teammate and do the work together). Ashley and Mark will also be offering Zoom seminars to check in with the group and share with you more secrets about running - and racing - fast. They will be available via email for questions about your programming and performance throughout the program.
All workouts/runs will be started with a set of dynamic stretches to promote stability and end with static stretches to ‘warm down’ muscles. Foam rolling and strap stretching will also be stressed after runs to improve flexibility and minimize post-run pain and/or injuries associated with participating in a running program.