2017 Spring 10K Training

2017 Spring 10K Training

Our 10K (6.2 miles) 8 week training program is designed for runners who are working to move beyond the 5K distance. Combining longer distances with speed workouts and strength training, this program will challenge you to take it to the next level. If your personal goal is to challenge your limits, then this is the way to do it. JOIN US! *Note: Participants should be able to run or run/walk 5K (3.1 miles) at the start of the training program.

Kick Off Meeting: Thursday, March 23rd at 6:00pm at Fleet Feet Sports

Coached Workouts: Tuesdays at 6pm and Saturdays at 7am starting Tuesday, March 28th

Target Race: Shelton Vineyards 10K on Saturday, May 20th in Dobson, NC

Program Cost: $120 (does not include race registration)

Participants receive: Detailed training schedule, informational clinics, technical t-shirt, weekly e-mails with tips & advice, AND constant support!

For additional information e-mail us at coach@fleetfeetwinston-salem.com


NEXT EVENT

Saturday April 29th Long Run

Saturday, April 29th at 07:00 AM

6 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks
R on Thurston/L on Mill/R on Thurston
L on Hanestowne
R on Hanestowne Court through Lyndhurst
L/R on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Keating
R on Country Club
Turn around at Pennsylvania and retrace
Back down Country Club
L on Keating
*L on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
R through Lyndhurst
L on Hanestowne
R on Thurston/Mill/Thurston
R on Ricks


278 Harvey St.
Winston-Salem, NC 27103






EVENT SCHEDULE


DAY 1 Kickoff Meeting

Thursday, Mar 23rd 6:00pm

Info Session


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 2 Tuesday March 28th FIRST PRACTICE

Tuesday, Mar 28th 6:00pm

Bring a yoga mat or towel for strength work


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 3 Saturday April 1st Long Run

Saturday, Apr 1st 7:00am

4 Miles from Harvey St.
FF:  336-722-8477
SB:  989-615-3920

R on Ricks & through Lyndurst
L on Mission and Westview
R on Buckingham
R on Knollwood
L on Greenwich
R on Country Club
L on Arbor to Forest
Back on Arbor
R on Country Club
L on Greenwich
R on Knollwood
L on Buckingham
L on Westview R on Mission
Through Lyndhurst

 

6 Mile Hill Workout on Georgia
FF:  336-722-8477
SB:  989-615-3920

R on Ricks & through Lyndurst
L on Mission and Westview
R on Buckingham
R on Knollwood
L on Greenwich
R on Country Club
L on Arbor
R on Warwick/Runnymede

Loop x4
L on Springdale/Georgia
L on Stratford
L on Runnymede

Back up Runnymede/Warwick
L on Arbor
R on Country Club
L on Greenwich
R on Knollwood
L on Buckingham
L on Westview R on Mission
Through Lyndhurst


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 4 Tuesday April 4th Speedworkout

Tuesday, Apr 4th 6:00pm

3&4 Miles from Harvey
FF:  336-722-8477
SB:  989-615-3920

R on Ricks
R on Thurston
L on Mill
R on Thurston
L on Hanestowne Ave.
R through Lyndhurst
L on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
*3 Miles Turn Around at Pennsylvania
*4 Miles Turn Around at Keating

Back on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
Through Lyndhurst
L on Hanestowne Ave.
R on Thurston
L on Mill
R on Thurston
L on Ricks


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 5 Saturday April 8th Long Run

Saturday, Apr 8th 7:00am

5 Miles from Fleet Feet
FF:  (336)722-8477
SB:  (989)615-3920

L on Ricks
L on Stratford
L and follow Mission
L on Westview
R on Forest
L on Dartmouth
R on Buena Vista to Roslyn
Back on Buena Vista
L on Dartmouth
R on Forest
L on Westview
R on Mission
R on Stratford

6 Miles from Fleet Feet
FF:  (336)722-8477
SB:  (989)615-3920

L on Ricks
L on Stratford
L and follow Mission
L on Westview
L on Reynolds
R on Club Park
R on Forest
L on Dartmouth
8x100 Pick Ups at Whitaker
R on Dartmouth
R on Forest
L up Club Park
L on Reynolds
R on Westview
R on Mission
R on Stratford


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 6 Tuesday April 11th Speedworkout

Tuesday, Apr 11th 6:00pm

1.7 Mile Loop
SB (989)615-3920
FF (336)722-8477

R on Harvey
R on Olive
R on Townley
L on Ricks
L/R on HanesTowne
L through Lyndhurst
R up Mission
R on Stratford
R on Ricks
L on Harvey


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 7 Saturday April 15th Long Run

Saturday, Apr 15th 7:00am

5 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks/Thurston/L on Mill/R on Thurston
L on Hanestowne & R on Hanestowne Court through Lyndhurst
L/R on Mission
L on Westview
R on Forest
L on Oaklawn
*5 Miles:  Turn around at Greenbrier
Back on Oaklawn
R on Forest
L on Westview & R on Mission
R through Lyndhurst & L on Hanestowne
R on Thurston/Mill/Thurston & R on Ricks


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 8 Tuesday April 18th Speed Workout

Tuesday, Apr 18th 6:00pm

HANES PARK TRACK

Groups 1-3

  • 1 Mile Warm-Up
  • 3x800 at RACE PACE w/400 Recovery
  • 4x400 FAST w/400 Recovery
  • 1 Mile Cool Down

Groups 4&5

  • 1 Mile Warm-Up
  • 2x800 at RACE PACE w/400 Recovery
  • 4x400 FAST w/400 Recovery
  • 1 Mile Cool Down

Groups 6&7

  • .5 Mile Warm-Up
  • 2x800 at RACE PACE w/400 Recovery
  • 2x400 FAST w/400 Recovery
  • .5 Mile Cool Down

 

 

 


When 6:00pm
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 9 Saturday April 22nd Practice

Saturday, Apr 22nd 7:00am

6 Miles from Hanes Park Track

SB:  (989)615-3920
ACB: (336)816-6370

L on West End
L on Reynolda
L up Buena Vista
R up Virginia
L on Arbor
R on Warwick/Reynolds
AROUND THE ROUND-ABOUT
Back on Warwick/Reynolds
L on Arbor
R on Virginia
L on Buena Vista
R on Reynolda
R on West End

Speed Workout
FF (336)722-8477
SB (989)615-3920

Warm-Up
Up the stone staircase
L around Hanes Park
L up Northwest
R on Hawthorne to Georgia
2 Mile Hill Loop
Straight on Hawthorne
L on Buena Vista
L on Stratford
L down Runnymede
L on Hawthorne
Back to Hawthorne/Wiley
4 Minute Recovery after final runner comes in
Cool Down - Reverse Warm-Up


When 7:00am
Where 1406 West Northwest Boulevard
Winston-Salem, NC 27104


DAY 10 Tuesday April 25th SpeedWorkout

Tuesday, Apr 25th 6:00pm

Hill Loop Workout
SB (989)615-3920
FF (336)722-8477

Warm-Up / Cool Down
R on Ricks
R on Hanestowne/Hanestowne
R on Stratford
R on Ricks

Hill Loop:  Group 1-8x; 2-6x; 3-5x; 4&5-4x; 6&7-3x
L on Townley
L on Olive
L on Thurston
L on Ricks


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 11 Saturday April 29th Long Run

Saturday, Apr 29th 7:00am

6 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks
R on Thurston/L on Mill/R on Thurston
L on Hanestowne
R on Hanestowne Court through Lyndhurst
L/R on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Keating
R on Country Club
Turn around at Pennsylvania and retrace
Back down Country Club
L on Keating
*L on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
R through Lyndhurst
L on Hanestowne
R on Thurston/Mill/Thurston
R on Ricks


When 7:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 12 Tuesday May 2nd Hill Workout

Tuesday, May 2nd 6:00pm

Runnymede Hill Workout
SB  (989)615-3920

1 Mile Warm-Up
Up the stone staircase
L around Hanes Park
L up Northwest
R on Hawthorne
L up Runnymede
To the corner of Runnymede & Springdale

Workout:  (1-4=8x; 5=6x; 6&7=4x)
Up Runnymede to Dead End
Back down Runnymede to Springdale

1 Mile Cool Down
Back down Runnymede
R on Hawthorne
L down Northwest
R around Hanes Park
R down stone staircase

 


When 6:00pm
Where 1406 West Northwest Blvd.
Winston-Salem, NC 27104



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