Do You Want to Run a Fast _______?:
- Thirteen Point One Miles
- 69,168 Feet
- 23,056 Yards
- 21.08 Kilometers
program is for experienced half marathoners who have made the transition from completing to competing. Program applicants are first assessed by our professional coaches and - if they have the foundation needed to train to race 13.1 miles under in 2¼ hours (10:30/mile long run training pace) or faster - are accepted into this positive, driven training environment. 13.1mi Fast participants receive the perks of the 13.1mi Finish Program
plus customized schedules based on one-on-one assessments and additional group speed workouts. Starting mileage is 6 miles.
Our Fast Plus program options add a weekly Functional Strength or Functional Flexibility class to the training program. These classes help enhance performance and reduce injury risk and are important ingredients to a well-rounded training program, as explained here.
Come Run With Us
- Tuesday evenings, 6:30pm, at Parkway Northeast Middle School for Speedwork.
- Saturday mornings, 6:30am, on some of St. Louis’ best paths for Long Runs.
- Sunday mornings, 6:30am, at Forest Park for Pace/Threshold workouts.
The program begins with a formal meeting (run included) on Saturday, July 28th, 2018 at 6:30am at the Chesterfield Amphitheater and is geared towards any half marathon early October to early November.
Our three weekly workouts will include one of the following:
- Long Runs | Long runs are the keystone of training, designed to tap into our aerobic training zone. This zone helps the body utilize greater fat burning and increases our capillaries (in both number and size). Our aerobic zone is a very easy conversational pace. This should not be a huff and puff effort. It is really about time on feet and putting your body into motion for a prolonged period of time. The suggested pace for long runs is 10-20% slower than your goal marathon pace.
- V02 Max Workouts | VO2 max (aka maximal aerobic capacity) is the highest rate at which your body can transport oxygen to your muscles, which your muscles can then use to produce energy aerobically. VO2 max is an excellent predictor of running performance for races of 1500 meters to 5K and a significant contributor (along with other factors such as lactate threshold pace) to performance for longer races.
- Lactate Threshold Workouts | Lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilize and reconvert back into energy. By running just below your lactate threshold you can begin to decrease (or improve, depending on how you look at it) the pace at which you begin to produce too much lactic acid for your body to manage.
- Speed | Quick leg turnover for 50-150 meters. The goal of these is to improve leg speed and to help any lingering form issues.
- Marathon Pace | Running at your goal pace is the only way for your body to get the physiological practice it needs. These runs can serve as great confidence boosters and are scheduled on medium long, or long run days.
- Recovery | Shorter and relaxed runs that aid in recovery. These are the slowest and most restorative of runs.
Take the first two steps of the Fleet Feet Training Arch and purchase the 13.1mi Fast Program for $252. Add 12 performance-enhancing and injury-reducing Fleet Feet group classes to complete the Fleet Feet Training Arch, pay $336, and receive one weekly Functional Strength or Functional Flexibility group class.