Are you interested in reaching a new goal in 2018? How about tackling that bucket list Marathon or Half Marathon?! Or maybe you’re looking to get a little faster on your next distance race? If you’re interested in any of the above, join us for our upcoming Spring 2018 Half and Full Marathon program!
The Spring 2018 Half and Full Marathon Training Program is a 15 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 2018 season will be geared towards the Rock N Roll Nashville Half or Full Marathon on April 28th, 2018. 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.
Information Session: January 3rd from 7 to 8 pm at Fleet Feet Durham.
Start Date: January 16th, 6:30 pm (Durham) & January 17th, 6:30 pm (Carrboro)
Season Logistics: Tuesdays @ 6:30 pm in Durham, Wednesdays @ 6:30 pm in Carrboro & alternates between the two stores on Saturdays at 7 am
Goal Race: Rock N Roll Nashville Half or Full Marathon on April 28th, 2018
Cost: $115 before December 20th (early bird), $125 after
What to expect at Weeknight Workouts:
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:
Welcome/Announcements/Find your pace groups
10 min Warmup Easy Jogging
Track Ladder workout: 400m hard effort/jog 200m recovery + 800m hard effort/jog 400m recovery + 1200m hard effort/jog 400m recovery + 800m hard effort/jog 400m recovery + 400m hard effort
10 min Cooldown easy jogging
Optional Cool down stretching/core with your group
Overall, you’ll have done ~3 miles of speed work, but with recovery included in the workout.
What to expect at Saturday Long Runs:
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:
8:00 - 9:00
9:00 - 10:00 training pace
10:00 - 11:00 training pace
11:00 - 12:00 training pace
12:00 - 13:00 training pace
13:00 - 15:00 training pace (Run/Walk Interval Group)
Walkers (for the Half Marathon Training)
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 (email@example.com) before registering.
Head Coaches: Marc ter Horst
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!