2018 Fall Marathon

2018 Fall Marathon

2018 Marathon training program is build to target runners who are looking to work towards finishing their first Marathon or improve upon a prior Marathon finish time.  This group is also great for someone looking to train for a Marathon while having a group to train with. We have an exceptional coaching staff to lead you in your training.  The training will focus on speed work and an increasing your overall volume in your running. Runners also need to be able to comfortably run a long run of at least 11 miles once per week at the time of program entry and have a goal of completing a marathon in 5 hours or less.

The graduation race for this training program is the Charlotte Marathon on November 3rd, but this training would be appropriate for anyone planning to run a Marathon on a date that is between the window of October 27 - November 11.

Informational Session: Saturday, July 28th between 10:00am-3:00pm at Fleet Feet Sports

Kick Off Meeting:  Saturday, August 11th at 9:00am at Fleet Feet Sports

Coached Workouts:  Tuesdays at 6pm and Saturdays at 7am starting August 14th*- Saturday workout start times may be adjusted based on temperature and distance

Race Date:  Charlotte Marathon on Saturday, November 3rd will be the goal race, but this training is appropriate for someone training for a marathon in the window between October 27- November 11.

Cost: $150 (does not include race registration)

Program Details:  
Tuesday nights you will be challenged with volume and 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.  We will run long runs at an easy effort to build up your strength and stamina in preparation for race day.

Pacing:  This group will use pacing groups to help make your training enjoyable while helping you reach your goal of finishing the Marathon.  Your registration information sheet and our first practice will allow us to appropriately determine what your training pace and volume should be.  Your schedule will be tailored for your running pace and your incoming running volume that you will use throughout the program to help reach the next level in distance and speed.

Questions?  Contact Fleet Feet Sports Run Coach at coach@fleetfeetws.com


NEXT EVENT

9/25 Yasso 800s at Hanes Park Track

Tuesday, September 25th at 06:00 PM

Workout will be at Hanes Park track at 6pm.  We'll meet in the infield at the end of the track closest to the baseball field and use the track to do 10 Yasso 800s.


1406 West Northwest Blvd.
Winston-Salem, NC 27104






EVENT SCHEDULE


DAY 1 8/11 Kickoff Meeting

Saturday, Aug 11th 9:00am

The Kickoff Meeting will be the official start of Fall 2018 Marathon Training!  The training schedule will be handed out and we'll go through it.  The training schedule will also be posted in the Documents section of Fitvil so you'll have access to it throughout the training.  We'll also go through the use of Fitvil, safety rules, program procedures and expectations of participants.  There will be an opportunity to ask questions as necessary.  Then we'll be looking forward to our first workout on 8/14!


When 9:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 2 8/14 Workout

Tuesday, Aug 14th 6:00pm

We'll start from Fleet Feet at 6pm.  First will be a Dynamic Warmup in the Fleet Feet parking lot.  We'll hit the roads and warmup for 1/2 mi and then do a 5 mile Progression Run, meaning you'll start out slow and make each mile a bit faster than the last.  After the 5th mile we'll do 1/2 mile of cooldown and then 6 Strides.  We'll end with Strength & Stretching so bring your yoga mat.


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


DAY 3 8/18 Long Run

Saturday, Aug 18th 7:00am

This will be a 12 mi Long, Slow Distance run starting from Fleet Feet at 7am with a Dynamic Warmup before hitting the roads.  You'll need to bring hydration & nutrition for while you're out there and your yoga mat for Strength & Stretching at the end.


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


DAY 4 8/21 Yasso 800s at Hanes Park Track

Tuesday, Aug 21st 6:00pm

Practice will start at 6pm.  We'll meet near on the inside of the Hanes Park track at the end closest to the baseball field.  There's a set of white what-looks-like steps and we'll be there.  There's construction at the park and the parking lot next to the tennis courts is closed, so allow enough time to deal with all that.

After a warmup of 2 laps (400 meters each) around the track, we'll be doing 7 Yasso 800s.  One Yasso 800 is 800 meters (2 laps) of faster running followed by 400 meters (1 lap) of a slow jog for recovery.  After the 7th 800 meter run, you'll do 2 laps around the track to cool down, then we'll do Strength & Stretching so bring your yoga mat.

 


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


DAY 5 8/25 Run From Gateway YWCA

Saturday, Aug 25th 6:00am

We'll start at 6am from Gateway YWCA- meet at the main entrance.  From there we'll run on the greenway out to Salem Lake, around the lake, and return on the greenway.  We'll pass a water fountain & restroom at Salem Lake when we first get out there and then another water fountain & restroom halfway around the lake, but plan to carry hydration.  We'll do stretch/strength at the end so bring your yoga mat.  The YWCA will not be open when we start, but they are graciously allowing us to use their restrooms at the end if necessary.


When 6:00am
Where
1300 S. Main St.
Winston-Salem, NC 27127


DAY 6 8/28 Hill Loop From YMCA

Tuesday, Aug 28th 6:00pm

We'll meet at the bottom of the stone steps (from the sidewalk to a field in Hanes Park) that are directly across the street from the William G. White, Jr. YMCA.  We'll do our warmup & strength/stretch in the grass there.  This workout will be a 7 mile hill loop- an amended version of the hill loop the Twin City Track Club does every Wednesday.


When 6:00pm
Where 775 W End Blvd
Winston-Salem, NC 27101


DAY 7 9/1 Long Run From Fleet Feet

Saturday, Sep 1st 6:00am

We'll meet at the store at 6am for our Labor Day weekend 15 mile long run.


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


DAY 8 9/4 Practice at Fleet Feet

Tuesday, Sep 4th 6:00pm

We'll be at Fleet Feet and will start practice at 6pm.  This workout will be 1 mile repeats on the roads.


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


DAY 9 9/8 Long Run From Fleet Feet

Saturday, Sep 8th 6:00am

We'll do 12 miles of long, SLOW, distance from Fleet Feet at 6am.


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


DAY 10 9/11 Fartlek Run From Fleet Feet

Tuesday, Sep 11th 6:00pm

We'll start from Fleet Feet at 6pm and do an 8 mile out & back Fartlek run.


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


DAY 11 9/15 Long Run From Fleet Feet

Saturday, Sep 15th 6:00am

We'll start from Fleet Feet at 6am and do a 15 mile long run with strength & stretch after so bring your yoga mat.  Reflectivity & light is required so make you have those, as well as your fuel.


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


DAY 12 9/18/18 Workout From Fleet Feet

Tuesday, Sep 18th 6:00pm

We'll start from Fleet Feet at 6pm and do an 8 mile Easy-Medium-Hard run.  It's starting to get dark earlier so make sure you've got your low-light gear.  There will be a hydration station on the route.


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


DAY 13 9/22 Long Run From Fleet Feet

Saturday, Sep 22nd 6:00am

We'll start from Fleet Feet at 6am and you'll need your reflectivity/light gear.


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


DAY 14 9/25 Yasso 800s at Hanes Park Track

Tuesday, Sep 25th 6:00pm

Workout will be at Hanes Park track at 6pm.  We'll meet in the infield at the end of the track closest to the baseball field and use the track to do 10 Yasso 800s.


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



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