Spring 50k, 25k and Half Marathon Training Program

Kick off 2020 right and get the spark you need to jumpstart your running journey. Our professionally-designed programs offer more than just a workout. You will become part of our community and work with experienced coaches from Ghost Runners Coaching! You will make new friends with similar goals, and enjoy a motivational atmosphere that helps keep you engaged so you can- stick with the program... We'll be training for The Black Mountain 50k, 25k and Half Marathon on June 20th! This training group is geared towards all ability levels for the Half Marathon (even true beginners) and intermediate-advanced for the 25k and 50k distances (those that have completed a half marathon or marathon before). This is a great way to meet new running buddies, train for a goal as a group, and increase your overall fitness level!

Join our group of friendly, knowledgeable coaches for two weekly workouts, monthly workshops, and bonus events. The training programs will kick off on Sunday, March 8th,2020. Whether you want to train for your first ultra or you are trying to improve your time, this program is for you! All programs will provide challenging workouts whether you choose the completion or performance training plans. Have more questions or want to learn more? Email us at info.ghostrunners@gmail.com!

Weekly Workout Times

Wednesdays at 6:15pm and Saturdays at 8:15am

• We also provide an optional full workout schedule for all non-group training days so that you can keep your weekly mileage.

Workshops

We will have 4 special runs and workshops with Coach Vera and Coach IzzyB on the racecourse with a 7am start time.

• Workshop 1 - Sunday, March 8th - Active Pre-workout Warmup
• Workshop 2 - Saturday, April 18th - Post-workout Stretch and Mobility
• Workshop 3 - Saturday, May 2nd - Nutrition/Hydration
• Workshop 4 - Sunday, May 31st, How to Prepare for Race Day

Group Training Atmosphere

These are fully supported group runs complete with hydration stations, turn-by-turn routes, and our passionate and knowledgeable team of coaches. You'll be able to utilize comprehensive weekly newsletters, guest presenters on a variety of topics including nutrition, motivation, injury prevention and more.

Goal Races

Black Mountain 50k, 25k and Half Marathon

• Race Day: Saturday, June 20th, 2020
• More Info: https://www.blackmtn50k.com/

Training

We use a schedule that is designed to increase evenly and progressively from start to finish. We break it up into four training phases for a typical training program, each with very specific training focuses:

• Weeks 1-3: Introduction - in these weeks we introduce you to base pace, various workout types, and common themes in running.
• Weeks 4-10: Build & Strength - these weeks we will begin to increase weekly mileage, add strength and flexibility training, and focus on consistency.
• Weeks 11-13: Sharpen & Lengthen - in this phase, we get confident with our work and perfect what we've done previously
• Weeks 14 - Race Week: Recover & Race Prep - the last couple weeks of training are dedicated to rest, race planning and staying loose.

   

Each phase will include a phase-specific workout video (to help you get stronger, faster, recover better and avoid injuries)

* Our programs are progressive in nature, with each week building upon the last - slow, steady and consistent!

** Weekday meetups consist of different types of workouts (intervals, hills, fartlek, tempo, plyometrics, and good form running)

*** Weekends are for long runs and time on your feet! We start out with a relatively short distance and slowly but surely build to our goal distance and pace.

Nutrition

Long distance and trail running specific nutrition plan (training phase and race day)

Exclusive Discounts and Prizes

Throughout the program you'll have access to in-store discounts on all the essentials you'll need to maximize your training.  You'll also earn an exclusive training program technical t-shirt, and we'll have some other special prizes and giveaways throughout the season too! 

Program Cost

All Distances: $165

Add-On

Customized nutrition plan for your specific needs and goals: $99/month

Questions?

Email us at info.ghostrunners@gmail.com!