2017 Fall Half Marathon Training

2017 Fall Half Marathon Training

Join the tens of thousands of people who challenge themselves every year to the fastest growing distance race in the country – the half marathon. This terrific 13.1 mile distance is challenging and yet achievable. Our programs target runners, run/walkers and walkers. We have an exceptional coaching staff to lead you in your training. Pace groups, speedwork, and specific training plans will enable anyone who can currently run 5 miles to finish their first half marathon or improve over previous performances. 

Whether you are a seasoned half marathoner or a first timer with the goal to finish, we have a place for you!  Our half marathon program is designed to challenge you, encourage you, and to help you have a healthy training experience as you build up mileage and speed in preparation for the 13.1 Mile Race.

Fleet Feet Sports Half Marathoners are broken into various pace groups based on running background as well as goals.  These pace groups are designed to help you train in a safe and effective manner as you build up your base mileage.  Speed workouts during the half marathon program are an opportunity to work with your pace group to push yourself and to train at your target race pace.  These workouts are combined with core and upper body strengthening to ensure a complete fitness experience.

*Note:  Our Half Marathoners will be training with our Marathoners throughout the program.

 Fall Half Marathon Training Details

Kick Off Meeting: Monday, August 14th at 6:00PM at Fleet Feet Sports

Workouts:  Tuesdays at 6pm and Saturdays at 7am starting Saturday August 19th

Race Date:  Richmond Half Marathon, November 11th, 2017 (not included in registration)

Tuesday nights you will be challenged with a combination of hill work, form drills and speed workouts. Designed to help you run faster and more efficiently, you will be amazed with your improved overall fitness from these challenging and fun sessions.

Saturday mornings we will go the distance. Saturday runs will be done at a slower pace to increase the amount of time on your spent on your feet and to encourage a quick recovery.  Long runs will be combined by the marathoners and will be done with targeted pace groups.  Saturday long runs will be crucial to your success in the race as they help you to build up cardiovascular, muscular, and skeletal strength for the endurance to finish the entire event. 

Pace groups will help you to challenge yourself while giving you a consistent group for training. Your registration information sheet and our first group practice will allow us to appropriately place you in your group. Your schedule will be tailored for your group and you will work together throughout the program to help one another reach the next level in distance and speed. Each pace group will have an assigned volunteer coach with them on the run.

Questions?  Contact Fleet Feet Sports Run Coach at coach@fleetfeetwinston-salem.com


NEXT EVENT

Saturday October 21st Long Run

Saturday, October 21st at 07:00 AM

Sub 2 Hour Group: 8 Mile Long Run

2 Hour Plus  Group: 8 Mile Long Run

8 Miles from Fleet Feet Sports
SB (989)615-3920
FF (336)722-8477

Through Lyndhurst to Mission & Westview
R on Buckingham, R on Bitting, Lon Greenwich
R on Country Club, L on Arbor, R on Georgia
L on Hawthorne, L on Virginia, R on Oaklawn
Around to L on Arbor, R on Spring Garden
L on Westover, L on Forest, R on Arbor
R on Country Club, L on Bitting, R on Westview
R on Mission, Lyndhurst, and back to FF


278 Harvey St.
Winston-Salem, NC 27103






EVENT SCHEDULE


DAY 1 Saturday August 19th Long Run

Saturday, Aug 19th 7:00am

6 Miles from Fleet Feet Sports
www.usatf.org/routes/view.asp?rID=580929
SB:  989-615-3920
FF:  336-722-8477

R on Ricks and back through Lyndhurst
L/R on Mission
L on Westview
R on Forest
L on Dartmouth
R on Buena Vista
L on Stratford
*6 Miles:  Turn Around at Robinhood Rd.
Back on Stratford
R on Buena Vista
L on Dartmouth
R on Forest
L on Westview & R on Mission
R through Lyndhurst & back to FF


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


DAY 2 Tuesday August 22nd Hill Workout

Tuesday, Aug 22nd 6:00pm

Sub 2 Hour Group: 6 Mile Hill Repeats 

2 Hour Plus Group: 4 Mille Hill Repeats

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

L on Ricks & Stratford
L on Mission (Follow Mission)
L on Westview & L on Forest

4 Miles:  Turn around at Forest/Shefield Fork

Loop (6 Milers:  Repeat 2x)

R on Shefield
L on Club Park
To Traffic Circle
Back down Club Park
R on Forest
Sharp L on Shefield

R on Forest
R on Westview & R and follow Mission
R on Stratford & R on Ricks


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


DAY 3 Saturday August 26th Long Run

Saturday, Aug 26th 7:00am

7 Mile Long Run

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

R on Ricks and R/R on Hanestowne
L on Stratford and L/R/R on Mission
L on Westview and L on Reynolds
R on Club Park
Fork L to stay on Club Park
R on Shefield and L on Forest
L on Dartmouth and R on Buena Vista
R on Arbor, R on Country Club, L on Greenwich
R on Knollwood, L on Buckingham, L on Westview
R on Mission, R on Stratford
R/L on Hanestowne & L on Ricks


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


DAY 4 Tuesday August 29th Speed Workout

Tuesday, Aug 29th 6:00pm

Sub 2 Hour Group: 6 miles with 8x100 pick-ups after

2 Hour Plus Group: 4 miles with 8x100 pick-ups after


4 & 6 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks and back through Lyndhurst
L/R on Mission and L on Westview
L on Greenwich and L on Lynn
R on Kinnamon and R on Pennsylvania
At Country Club:  Turn around back down PA
L on Kinnamon
L up Lynn and R on Greenwich
*4 Mi: R Westview, R on Mission to Lyndhurst
*6 Miles:  L on Buckingham
L on Bitting and R on Country Club
R on Westview, R on Mission to Lyndhurst

 


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


DAY 5 Saturday September 2nd Long Run

Saturday, Sep 2nd 7:00am

Sub 2 Hour Group: 8 Mile Long Run

2 Hour Plus Group: 8 Mile Long Run

8 Miles from Fleet Feet Sports
SB (989)615-3920
FF (336)722-8477

Through Lyndhurst to Mission & Westview
R on Buckingham, R on Bitting, Lon Greenwich
R on Country Club, L on Arbor, R on Georgia
L on Hawthorne, L on Virginia, R on Oaklawn
Around to L on Arbor, R on Spring Garden
L on Westover, L on Forest, R on Arbor
R on Country Club, L on Bitting, R on Westview
R on Mission, Lyndhurst, and back to FF


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


DAY 6 Tuesday September 5th Hill Workout

Tuesday, Sep 5th 6:00pm

Sub 2 Hour Group: 4 Loops

2 Hour Plus Group: 3 Loops

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

R on Harvey
R on Ricks
R/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 September 9th Long Run

Saturday, Sep 9th 7:00am

9 Miles through Fleet Feet Sports
http://www.usatf.org/routes/view.asp?rID=592878
SB: (989)615-3920
FF: (336)722-8477

Through Lyndhurst, L and follow Mission, L on Westview,
R on Reynolds/Warwick, L on Runnymede, R on Hawthorne
L on Glade, Sunset, West End, R up Brookstown
L on Main, L on 4th
R on Brookstown, L on West End, R on Sunset, R on Glade
R on Hawthorne, L up Runnymede/Warwick/Reynolds
L on Westview, L on Mission back to FF


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


DAY 8 Tuesday September 12th Speed Workout

Tuesday, Sep 12th 6:00pm

Sub 2 Hour Group: 6 Miles - 1.5 Mile wu; 6x400 Hard w/200 rec;  1.5 Mile cd

2 Hour Plus Group: 4 Miles - 1 Mile wu; 6x400 Hard w/200 rec;  1 Mile cd 


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


DAY 9 Saturday September 16th Long Run

Saturday, Sep 16th 7:00am

Sub 2 Hour Group: 10 Mile Long Run

2 Hour Plus Group: 10 Mile Long Run

 

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

L on Stratford
L on Mission
Follow Mission to L on Westview
R on Reynolds/Warwick/Runnymede
R on Hawthorne
L on Glade St., L on Sunset, L on West End
L on Reynolda/L on Northwest
L up Runnymede/Warwick
R on Arbor
Through Graylyn to Reynolda -
Back through Graylyn and up Oaklawn
R on Forest
L on Westview
R on Mission THROUGH LYNDHURST

 

 


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


DAY 10 Tuesday September 19th Hill Workout

Tuesday, Sep 19th 6:00pm

5 & 6 Mile Hill Route
SB:  989-615-3920  FF:  336-722-8477

http://www.usatf.org/routes/view.asp?rID=569482
R on Ricks
R/R on Hanestowne
L on Stratford
L on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Anita (5 Miles:  Turn around at 2.5)
Fork R on Mayfield
Back down Mayfield/Anita
L on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R on Mission
R on Stratford
R and L on Hanestowne
L on Ricks

 


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


DAY 11 Saturday September 23rd Long Run

Saturday, Sep 23rd 7:00am

Sub 2 Hour Group: 7 Mile Long Run

2 Hour Plus Group: 7 Mile Long Run

7 Miles from Harvey
SB:  989-615-3920
FF:  336-722-8477

R on Ricks
R/R on Hanestowne
L on Stratford
L on Mission
L on Westview
R on Reynolds/Warwick
Straight down Runnymede
R on Hawthorne
To Northwest
Back on Hawthorne
L up Runnymede
Stay left on Warwick/Reynolds
L on Westview
R on Mission
R on Stratford
R/L on Hanestowne
L on Ricks


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


DAY 12 Tuesday September 26th Speed Workout

Tuesday, Sep 26th 6:00pm

Sub 2 Hour Group: 9 miles - Yasso 800s

2 Hour Plus Group: 5 Miles - Yasso 800s 


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


DAY 13 Saturday September 30th Long Run

Saturday, Sep 30th 7:00am

Sub 2 Hour Group: 11 Mile Long Run

2 Hour Plus Group: 11 Mile Long Run

10 & 11 Miles Nutrition Stop Loop
SB (989)615-3920
FF (336)722-8477

11 Miles:  R on Harvey & R on Olive
R on Townley & R on Ricks
L on Stratford
L into Hanestowne & R through Lyndhurst

Loop (2x)
R on Buckingham
L on Bitting
Fork L on Country Club
L on Keating
L on Kinnamon
L on Anita to Nutrition Stop & back down
L on Kinnamon
L on Lynn
R on Greenwich
L/R on Westview

R on Mission
R through Lyndhurst back to FF


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


DAY 14 Tuesday October 3rd Speed Workout

Tuesday, Oct 3rd 6:00pm

Sub 2 Hour Group: 7 Miles - 1.5 mi. wu; 2x2 mi. at RP w/2 min. rec;  1.5 mi. cd

2 Hour Plus Group: 5 Miles - 1.5 mi. wu; 2 mi. at RP w/2 min. rec;  1.5 mi. cd

Fleet Feet Sports (336)722-8477
SB (989)615-3920

1.5 Mile Warm-Up
From Yellow Gate
L on Northwest
R on Hawthorne
L up Runnymede/Warwick
R on Arbor (to Forest)
1 Mile Loop (2x)
L on Forest
R on Roslyn
R on Greenbrier
R on Oaklawn
R on Forest
CoolDown – Reverse Warm-Up


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


DAY 15 Saturday October 7th Long Run

Saturday, Oct 7th 7:00am

Sub 2 Hour Group: 12  Mile Long Run with 30 second surge every mile. 

2 Hour Plus Group: 12  Mile Long Run with 30 second surge every mile. 

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

www.usatf.org/routes/view.asp?rID=593496
Back through Lyndhurst to Mission
L on Westview, R on Buckingham, L on Bitting
Quick R on Country Club and L on Bitting
R at Traffic Circle on Warwick/Reynolds/Runnymede
R on Hawthorne, L on Northwest, L on Reynolda
L on Buena Vista, R on Virginia, R on Oaklawn
Through Graylyn, Reynolda Village and WFU Walking Trail
To Faculty and back down WFU Walking Trail
Back through Reynolda Village and to Water Fountain
Back through Rey Village, Graylyn, Oaklawn
R on Forest, L on Westview, R on Mission to FF


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


DAY 16 Tuesday October 10th Speed Workout

Tuesday, Oct 10th 6:00pm

Sub 2 Hour Group: 7 Miles - 1 mi. wu; 8x400 at 10K pace w/200 rec.; .5 mi. cd

2 Hour Plus Group: 7 Miles - 1 mi. wu; 8x400 at 10K pace w/200 rec.; .5 mi. cd

 


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


DAY 17 Saturday October 14th Long Run

Saturday, Oct 14th 7:00am

Sub 2 Hour Group: 13 Mile Long Run

2 Hour Plus Group: 13 Mile Long Run

13 & 14 Miles from Fleet Feet Sports
SB:  989-615-3920
FF:  336-722-8477

R on Ricks
R/R on Hanestowne
L on Stratford
L and Follow Mission
L on Westview
L on Greenwich/ L on Lynn/ R on Kinnamon
R on Keating/ R on Country Club
L on Westview
R on Forest
L on Dartmouth/ R on Buena Vista
L on Stratford
R on Robinhood
L & R & R on Meadowbrook
R on Reynolda
R on Northwest
R on Hawthorne/ L up Runnymede
R on Stratford
L on Buena Vista
L on Dartmouth/R on Forest
L on Westview
R on Country Club
*13 Miles:  L on Pennsylvania
*14 Miles:  L on Keating

L on Kinnamon
L on Lynn/ R on Greenwich/ R on Westview
R on Mission
R on Stratford/ R on Ricks


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


DAY 18 Tuesday October 17th Hill Workout

Tuesday, Oct 17th 6:00pm

4 & 6 Mile Hill Route
FF:  336-722-8477
SB:  989-615-3920
www.usatf.org/routes/view.asp?rID=567621

L on Stratford
L -Follow Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
R on Pennsylvania
L on Cambridge
*4 Miles:  Turn around @ Lawndale
L on Lawndale
R on Kinnamon
R on Anita
L on Royalton
L on Burkewood to Kinnamon
*6 Miles:  Turn around @ Kinnamon
Back up Burkewood
R on Royalton
R on Anita
L on Kinnamon
L on Lawndale
R on Cambridge
L on Kinnamon
L on Lynn
R on Greenwich

 


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


DAY 19 Saturday October 21st Long Run

Saturday, Oct 21st 7:00am

Sub 2 Hour Group: 8 Mile Long Run

2 Hour Plus  Group: 8 Mile Long Run

8 Miles from Fleet Feet Sports
SB (989)615-3920
FF (336)722-8477

Through Lyndhurst to Mission & Westview
R on Buckingham, R on Bitting, Lon Greenwich
R on Country Club, L on Arbor, R on Georgia
L on Hawthorne, L on Virginia, R on Oaklawn
Around to L on Arbor, R on Spring Garden
L on Westover, L on Forest, R on Arbor
R on Country Club, L on Bitting, R on Westview
R on Mission, Lyndhurst, and back to FF


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


DAY 20 Tuesday October 24th Speed Workout

Tuesday, Oct 24th 6:00pm

Sub 2 Hour Group: 8 Miles - 1.5 mi. wu; 5 mi. at RP; 1.5 mi. cd

2 Hour Plus Group: 5 Miles - 1 mi. wu; 3 mi. at RP; 1 mi. cd


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


DAY 21 Saturday October 28th Long Run

Saturday, Oct 28th 7:00am

Sub 2 Hour Group: 14 Miles - Last 3 at Race Pace

2 Hour Plus Group: 14 Miles - Last 3 at Race Pace


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


DAY 22 Tuesday October 31st Speed Workout

Tuesday, Oct 31st 6:00pm

Sub 2 Hour Group: 4 Miles - 1 mi. wu; 4x600 at RP with 200 jog b/w; 1 mi. cd

2 Hour Plus Group: 4 Miles -  1 mi. wu; 4x600 at RP with 200 jog b/w; 1 mi. cd


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


DAY 23 Saturday November 4th Long Run

Saturday, Nov 4th 7:00am

Sub 2 Hour Group: 5 Mile Long Run

2 Hour Plus Group: 5 Mile Long Run


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



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