Have you always wanted to run faster, but have trouble figuring out how to get there on your own? Do your Half and Full Marathon goals need a burst of speed to make space for new Personal Bests in 2019? Are you interested in qualifying for the Boston Marathon? If so, join us for our #mondaycrew Training!  We'll help you tackle your Spring/Winter race while giving you expert and holistic coaching. This is a perfect program for anyone looking to gain speed and endurance for any distance.

• Start Date: January 7th, 6:30 pm @ Duke Track - Introductions, Goal Setting & Easy Run
• Open House Information Session: Thursday, January 3rd - 7 to 8pm at Fleet Feet Durham.
• Season Logistics: Monday night Speed workouts at the Duke Track. Tempo Run Thursday mornings @ 6 am - Bean Traders Coffee Shop in Durham. Additionally, jump in with the Half & Full Program for Tuesdays @ 6:30 pm in Durham, Wednesdays @ 6:30 pm in Carrboro & alternates between the two stores on Saturdays at 7 am
• Goal Race: Participant Driven. We’ll do a couple of group races (5K/10K) over the course of the season.
• Cost: $200

The #mondaycrew Training Group started in 2014 as a training group for those looking to qualify or run the Boston Marathon. Our name comes from the camaraderie we've experienced in the intense Speed Workouts that are held on Monday nights as a nod to ‘Marathon Monday’. What started as a small group of 8 people has grown into a program we hold three seasons a year and has trained over 150 people. We like to focus our #mondaycrew seasons as listed below, but are more than happy to work with any distance, time or race goal:

• Winter/Spring - Marathon/Half Marathon/10 Mile Training (with emphasis on the Boston Marathon if you’re running).
• Summer - 10K/5K/Speed Training to help prepare for a fast Fall race, emphasis on Hot Weather Training.
• Fall - Marathon/Half Marathon/10K Training.

This is a coached, 14 week program designed to:

• Help you physically and mentally prepare to run a personal best in a Spring Half or Full Marathon
• Provide you with the training knowledge to become faster and stronger
• Build community and camaraderie to all participants who are looking to push their Marathon and Half Marathon training to the next level

Program Benefits:

• 14 – week training program lead by knowledgeable coaches, where you have the option to meet up to 3 times a week with your group
• One-on-one Goal-Setting with the Coaches
• Individualized week by week Training Plan
• Access to Coaches via email, phone, text outside of group training
• Monday Evening Speed workout at Duke Track
• Thursday 6 am Tempo workout at Bean Traders Coffee Shop in Durham (stick around for coffee after)!
• Additional/optional workouts during the week
  • Tuesday 6:30 pm (Workout varies, Durham area)
  • Wednesday 6:30 pm (Workout varies, Carrboro area)
• Fully Supported Saturday Morning Long Runs from Fleet Feet Sports Carrboro and Durham with the Half and Full Marathon Training Program (key drop, Nuun, and water all provided)
• Emphasis on Strength/Hill Training to help make you a stronger runner on a hilly or flat course
• Weekly Email Correspondence with workouts, training tips, and special offers
• On-site physical therapists through partnerships with Balanced Movement Studio and ATI Physical Therapy in Carrboro and Pivot Physical Therapy in Durham
• Additional support through our Strength Training Partner at RunStrong Strength. You have the options to add personalized strength training sessions or strength train with the group. More details will be released once you register.
• #mondaycrew logo-ed running top!
• Post Program Celebration!

Program Schedule:

• Monday Evenings 6:30 pm – Duke Track – Speed Workout
• Tuesday 6:30 pm (Workout varies, Durham area)
• Wednesday 6:30 pm (Workout varies, Carrboro area)
• Thursday 6 am (Tempo workout, Bean Traders Coffee Shop in Durham)
• Saturday Mornings 7 am – Fleet Feet Durham or Carrboro (Location always announced in weekly newsletter) – Long Run - optional to do with the group/can do on your own

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. 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 participants 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.

Participants must be comfortable running at least 6-8 (Half) or 8-10 (Full) miles on their own. Participants must be 18 or older. Please contact the Training Program Coordinator, Nora (nora@fleetfeetcarrboro.com) if you have any questions.