"If you are early...you are on-time.
If you are on-time...everyone is happy.
If you are late...you are running alone.
PLEASE BE EARLY!"
The 16-week Friends & Fitness Half Marathon Training Program incorporates a unique conditioning plan to help participants successfully complete 13.1 miles. It provides weekday (Monday & Wednesday - see Schedule) track & hill workouts, strength & core training that improve one's anaerobic base, speed, leg strength and running form, along with a weekend long run (Saturday - see Schedule) to steadily improve cardiovascular endurance and mental strength. In addition, the Friends & Fitness Half Marathon Program provides its participants a "Run/Walk" option to allow runners the opportunity to challenge themselves while reducing the stresses placed on their bodies.
3-Mile Timed Run & Required Program Orientation
On Saturday, May 21st (7 am) the program begins with a timed 3-mile run at Greenbrier Park-Yorktown High School track.
Group Runs
Group track workouts are held every Monday & Wednesday (see Schedule for exact times) at Greenbrier Park/Yorktown High School. The Group Runs will help participants increase their cardiovascular endurance, anaerobic capacity & core strength through the use of speed training, plyometric training, core training and hill workouts. Participants will be continually challenged as the staff will increase the workouts' intensities and increase the distances run during the course of the program!
Please be at least 10-15 minutes early to each group run because practices begin promptly at their assigned times.
Group runs allow participants to determine their own pace and run with others who have the same level of ability. Pace group members can give each other support, while challenging each other to persist. Traditionally our pace groups are 8:00, 9:00, 10:00, 11:00, 12:00 & 13:00 minute milers. We stagger our start times, so that all runners finish around the same approximate time.
The program also incorporates a "Run/Walk" approach to the long runs on Saturday morning. This type of training helps reduce the impact stresses placed upon the body by running and also will help novice runners challenge themselves for longer distances. Please see a staff member if you are not sure which pace group you should run with on Saturday mornings.
Group runs don't necessarily need to be thought of as "long" runs. Running long distances can be challenging as well as FUN! Walkmans, iPods and/or portable radios are prohibited during structured runs, so take these opportunities to get to know your fellow participants. Discuss national events, sports or jokes that you may find funny. Together, with others in the program, participants will learn how to run farther than they've ever run before! Participants are also encouraged to wear water belts because water will not be provided during the long runs (unless the scheduled trail/path has its own water stations.) Please also bring plenty of water for your post-run replacement. We recommend putting a bottle of water in the freezer the night before so you have cold, refreshing water after you've finished your long run. Please also bring your own carbohydrate replacement drinks (Gatorade, Powerade, etc.) and gels (Gu, PowerGel, etc) as needed.
We will also ask for a couple volunteers each Saturday to bring bottled water, Gatorade and/or sliced fruit (oranges, etc.) for after the long runs so that participants can cool down, stretch and replenish their water and nutrient levels while socializing with others in the program.
Weekly Training
Runners will be responsible for maintaining their running schedules during the course of each week. Friends & Fitness has prepared a training schedule (see Schedule) broken down by the week and day of each month to give participants a better idea of how much is expected of them during the course of the program. Except for Group Runs on Mondays, Wednesdays and Saturdays, runners will be solely responsible for maintaining their current mileage. If you are a person who doesn't think they will be able to maintain the mileage recommended in the training schedule, try partnered runs during the week with someone from this program, or run with friends or co-workers. The idea is to keep your training consistent and exploit the variables and conditions that will keep running fun.
Although the weekly mileage during the first couple weeks of the training program may seem easy, do not skip any workouts. These first couple weeks are meant to prepare your body (physically and mentally) for the challenges that lay directly ahead. By remaining consistent, runners will better prepare themselves for the longer runs in the upcoming weeks. Those who fail to stay current with their program may injure themselves trying to catch up. Your body needs time to adapt to increases in running mileage, so please try to adhere to the training schedule.
Running Apparel
During the training program, it is important that runners wear appropriate apparel. Although running is a sport that requires very little apparel, the apparel chosen makes a huge difference in terms of performance and injury prevention.
Clothing
The majority of the half marathon training program will take place during the summer months. As such, it is important for runners to respect the environmental conditions (temperature and humidity). Plan on training outdoors during the coolest parts of the day (morning or dusk), to help prevent any heat-related illnesses due to hot weather.
Clothing can also play a factor with regards to body heat. In order to prevent your body from overheating, wear clothing that is loose and breathable (i.e. dri-fit shirts/shorts/socks), that whisk away moisture. For example, it is not advisable to wear long-sleeved shirts and long tights during the warmer months because your body is not trying to conserve heat to battle colder temperatures. It is also not recommended to wear cotton fabrics, as they absorb moisture and will make your clothing feel "heavy" while not allowing proper heat dissipation. Wear the half marathon training program shirt provided, tank tops and running shorts with appropriate socks (that also whisk away moisture). Feel free to bring long-sleeved clothing and pants for warmth after the completion of a track workout and/or long run on Saturday. Also, bringing a Yoga mat or large towel is recommended for post-practice stretching!
Shoes
Wearing the right shoes can make the difference between running comfortably and possibly hurting oneself. The biomechanics of running determine a runner's gait (stride). If a runner overpronates or supinates, he/she may be susceptible to injury. Having the right shoe in terms of cushioning, motion control/stability, size, breathability and comfort can help offset biomechanical differences runners may possess. See Exercises section for more information on choosing the right shoe and the proper way to tie your running shoes.
Water
As the mileage increases on Saturday's long runs, it is recommended that runners wear the waist pack for any runs over 60 minutes in duration. For long runs (7-13 miles) it is also recommended that runners bring gel, Gu or some form of carbohydrate replacement supplements that can be eaten while running. Some runners also add some Powerade or Gatorade to their water bottle to add carbohydrates to their fluids.
Inclement Weather/Cancellation Policy
The Friends & Fitness Training Program meets UNLESS there is lightning present. To avoid a "telephone calling chain list" we WILL BE RUNNING unless there is lightning WITHIN ONE HOUR of a group workout. A good source for weather updates is WTOP (103.5 FM) since they update the weather every ten minutes ("on the eights"). If it is pouring rain, but no lighting, the group still meets! If it is lightning two hours prior to a scheduled group run, we run. One hour prior to each group run dictates whether we are running or not. When in doubt, turn on WTOP (103.5) for a weather report.
Program Updates During the Summer
All program updates will be sent via email & Facebook, so runners are encouraged to join the "Friends & Fitness" Facebook page.
Suggested Apparel
While these items are not required to participate in the Friends & Fitness Half Marathon Training Program, our staff recommends participants bring/wear the following to each workout:
- Chronograph Watch / Timex Ironman Lap Watch
- Water Bottle & Waist Pack
- GPS Watch (i.e. Garmin)
- Yoga Mat / Stretch towel
- Rubber Resistant Bands for Monday Cross Training (2-3 different tensions)