The Spring 2017 Half and Full Marathon Training Program is a 13 week program which meets up to three times a week designed to prepare runners and walkers for their first ever endurance event or to help seasoned runners meet a new performance goal. This program will educate on endurance training principles, hydration and nutrition techniques, body awareness, pacing and running autonomy. This Spring 2017 season will be geared towards the Rock N Roll Raleigh Half or Full Marathon on April 2nd, 2017. However, our Coaches can help you train for any spring race you choose! We will have adjusted training plans for the Tobacco Road Marathon & Half Marathon, Shamrock Marathon & Half Marathon in VA, Not So Normal Runs in Carrboro, and the Flying Pirate Half Marathon at the Outer Banks.
You will have an opportunity to train up to three days a week with the group and will receive a week by week training plan to follow during the days we do not meet as a group. We’ll have a Tuesday night workout in Durham, a Wednesday night workout in Carrboro and a long run on Saturday morning that alternates between the Carrboro and Durham stores. We recommend coming to one of the weeknight workouts, whichever one works best for your schedule, but you are more than welcome to come to both! Our weeknight meetings start at 6:30 pm and are held at the stores or other local areas (such as a track or greenway). The Saturday morning runs start at 7:00 am and will be held at the Carrboro or Durham stores on a rotating basis.
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 UNC, 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.
Head Coach: Kirsten Beattie - Fleet Feet has been my running community since 2011, when I joined the program to train for my second half-marathon. I have been hooked ever since. Fleet Feet has trained me through three marathons, a 200-mile relay, and a number of half-marathon races. As a past participant and mentor, I can appreciate what our participants experience as they reach new goals and milestones—that is my favorite part of coaching! The Half & Full training program is a supportive, safe place to stretch yourself, find what works for you as a runner and draw on the experiences of dozens of other runners. I feel fortunate to balance my full-time profession as a nonprofit fundraiser with my passion for running and my Fleet Feet family as a training program coach.
Interval Coach: Kelly Pollock - I started running for the first time at the age of 41. I was not athletic at all before I became a runner. I decided to join Fleet Feet's No Boundaries program in 2013 and I've been in a training program with Fleet Feet ever since! I've run 17 half marathons and 3 full marathons. I plan to keep running until I can't do it anymore but I know that won't be any time soon. I lost 70 pounds through running but I mostly run for mental health now and because I've made the most wonderful friends through running. I currently run with a run/walk interval method and I love it. It helps me avoid injury and tackle long distances. I'm excited for another season with Fleet Feet. We're very welcoming - if you run, you're a runner!
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:
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 Half Marathoners may be running 8 miles while the Full Marathoners will do 12 miles - both groups will run 8 together, 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:
We recommend coming into the training being able to run or run/walk 7 Miles (for the Full Distance) and 4 miles (for the Half Distance). For participants under 18, please contact the Training Program Coordinator, Nora (firstname.lastname@example.org) before registering.
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 and offer run/walk pace groups in our mid-distance and distance pace groups. 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: