PROGRAM BEGINS: SATURDAY, FEBRUARY 13
Get faster this winter! We are excited for the return of our Fast 5k program featuring Ashley & Mark who not only work at the store, but coach for the Trinity College XC and Track teams (and are super speedy themselves!)
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 weekly coach check-ins and seminars as opposed to coaches running with you. The coaches will focus on technique, drills and intervals to help you tap into your fast-twitch muscles. You will get weekly workouts that include aerobic and tempo runs, as well as speedy intervals and hill repeats.
We hope to take a field trip to a local track for a few workouts depending on the snow cover but we'll also design speed into
- AnyWhere: In the winter months, tracks are covered with ice and snow making interval workouts tough to finish. Coach W empowers his runners to get out and investigate their neighborhoods to find alternative loops and straightaways that allow for safe and scenic workouts. Flexibility of location is a great way to untether from the draconian theory of workouts need to be held on tracks. ‘Anywhere Workouts’ add fun to your workout while allowing athletes to fit them into busy work and family schedules. All you need are running shoes (preferably two pairs to alternate), a watch with split capabilities, foam roller, stretch strap and a means to measure distance (a measuring wheel will be available for loan at Fleet Feet Sports).
Program Details:
Training programs will be provided to all registered members. Programs will be broken down by week and given in three monthly mesocycles: Base/Rhythm, Train, and Race. Trainees will be invited to participate in Fleet Feet's Wednesday and Saturday Run Club meet-up runs (courses for your designated distance will be offered). Coach W will be offering bi-monthly seminars on Saturday mornings to teach you more secrets about running - and racing - fast and 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. Plus, you'll earn the cool "5k Fast" patch to display proudly upon completion of the program.
Faster 5k 2018
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