Half & Full Marathon Training - Winter 2019

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Half & Full Marathon Training - Winter 2019

Are you interested in reaching a new goal in 2019? 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? Running the Tobacco Road Marathon or Half Marathon? How about the Durham Women's Half Marathon? Another race? If you’re interested in any of the above, join us for our upcoming Winter 2019 Half and Full Marathon program!

The Winter 2019 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 Winter 2019 season will be geared towards the Tobacco Road Marathon & Half Marathon and the Durham Women's Half Marathon, both on March 17th, 2019 and the Raleigh Half Marathon on April 14th, 2019. We'll also have training plans for any Winter/Spring race you choose - (for example, a number of our runners are targeting the Flying Pig Marathon in Cincinnati, OH) our Coaches can help you train for any spring race you choose! We'll run the program from January 1st through April 13th, which is the Tar Heel 10 Miler and Raleigh Half Marathon weekend.

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 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.

Quick Overview:

  • Information Session: December 18th at Fleet Feet Durham at 7 pm
  • Start Date: January 1st, 6:30 pm (Durham) & January 2nd, 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: Runners Choice - we can help you with any race you pick
  • Cost: $125 

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.

Pace Groups:

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 (nora@fleetfeetcarrboro.com) before registering.

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