Description
Welcome to the Team GFR Training Plans page.
Join Gallagher Fitness Resources year-round on Team GFR Saturday Mornings at 6:45am. Since 1994, our training programs have led thousands of Salem area runners to success. Each training plan offers individualized programs for Beginner, Recreational, Advanced, and Competitive Runners. Specific Training Plans are available for 5k (10 weeks), 10k (10 weeks), Relays (13 weeks), Half-Marathon (13 weeks) and Marathon (22 weeks) distances.
- Expect consistent improvement by following a plan.
- Learn how rewarding training can be when it's fun and social.
- Receive sound advice from John and Susan Gallagher's years of coaching experience.
- Be inspired by hanging out with other motivated runners.
- Meet people on Saturdays and run with them during the week.
- Reach your goals with the work you do and the friends who help you get there.
Membership Levels
INDIVIDUAL PLAN
Pay for a Period of Time - A Full Year -OR- 9, 8, or 6 months.
Want to vary your specific training? The period of time option lets you choose from different training plans for different distances. For example: train for a half marathon, then a full marathon. Or start out with a 5k, move to 10k, then train for a half marathon.
All Training Plans Include:
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
6 Month Membership:
$85.00
+ $5.10 Processing Fee
8 Month Membership:
$105.00
+ $6.30 Processing Fee
9 Month Membership:
$115.00
+ $6.90 Processing Fee
12 Month Membership:
$135.00
+ $8.10 Processing Fee
INJURY/RECOVERY PLAN - 4 Weeks
Description/Benefits:
Meet with John or Susan Gallagher for a 4 week personalized recovery plan between goal events or as a comeback from an injury or illness.
- Will include tips for returning from injury or extended break from running.
- Individualized Pacing and Heart Rate Guidelines.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
1 Month Membership:
$50.00
+ $3.00 Processing Fee
5K Training Plan
Description/Benefits:
10 weeks total.
[9 weeks Training for a 5k Event + 1 week recovery workouts]
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
10 Week Membership:
$35.00
+ $3.00 Processing Fee
10K Training Plan
Description/Benefits:
10 weeks total.
[9 weeks Training for a 10k Event + 1 week recovery workouts]
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
10 Week Membership:
$35.00
+ $3.00 Processing Fee
Half-Marathon Training Plan
Description/Benefits:
13 weeks total.
[11 wks Training for a Half Marathon + 2 wks of recovery workouts]
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
13 Week Membership:
$45.00
+ $3.00 Processing Fee
Relay Training Plan
Description/Benefits:
13 weeks total.
[11 wks Training for a 2-Day Relay Race + 2 wks of recovery workouts]
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
13 Week Membership:
$45.00
+ $3.00 Processing Fee
Marathon Training Plan
Description/Benefits:
22 weeks total.
[20 wks Training for a Marathon + 2 wks of recovery workouts]
- Daily Detailed Workouts delivered to your e-mail or mobile device.
- Week or Month-at-a-Glance Training Calendar.
- Beginner, Recreational, Advanced or Competitor Training Levels.
- Exclusive discounts on purchases at Gallagher Fitness Resources during your training program.
Membership Options
22 Week Membership:
$75.00
+ $4.50 Processing Fee
Club Officers
| Name | Title |
|---|---|
| John Gallagher | Co-Director |
| Susan Gallagher | Co-Director |
Club Contact Information
135 Commercial St NE
Salem, OR US 97301
Phone: 503-364-4198
Website: https://activesalem.com/gallagher-fitness-training-programs/gfr-training-plans/
Salem, OR US 97301
Phone: 503-364-4198
Website: https://activesalem.com/gallagher-fitness-training-programs/gfr-training-plans/
If you have any questions about this club, click the button below.
Take Care of Yourself!
You want to do well. You want to improve. You want to look hot for your high school or college reunion. Whatever your motivation, you want to be the best you can be. Sure, you can download an app for $0.99, but who is going to help you out when aches and pains derail your plans? There is actually more to running well than meets the eye. Count on GFR for sound advice, encouragement, and guidance to meet the challenges of combining a real life and a running program.
Trigger Point Training - Self Massage Techniques
Tight leg and hip muscles contribute to knee and foot pain. Learn which muscles are tight and how to release them for decreased pain and better performance. Conditions addressed include: IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and more. Learn to take care of yourself by creating elasticity in the muscles and treating the cause of a problem, rather than just the symptoms. Minimize the aches and pains that steer you off the path toward your goals.
By Appointment: One on one, individual Trigger Point sessions are available for $45. Please call or email Susan to schedule an appointment. 503-364-4198 or email Susan@ActiveSalem.com
Location: Gallagher Fitness Resources, 135 Commercial St NE – Downtown Salem
Details: Trigger Point tools and mats are provided. However, if you have your own set, bring your tools and an exercise mat. The trigger point sessions are hands-on and all trigger point tools will be used.
Should I join Team GFR Saturdays?
Not sure if signing up for Team GFR Saturday Morning is right for you? Need some advice? John or Susan Gallagher and our staff at Gallagher Fitness Resources are available to answer your questions and give you guidance.
Call 503-364-4198 or stop by Gallagher Fitness Resource during store hours (M-F 10-6 + Sat 10-5).
Club Membership Discounts
As a member of this club, you can get discounts for the following races:
- Cascade Half Marathon & 10K in Turner, OR - Sunday January 19, 2025: $5.00 off
