4RUN3 Fall 2022 Full & Half Marathon Training Program

Thu June 16 - Sun November 20, 2022 East Longmeadow, MA 01028 US Directions
Place
78 Center Square
East Longmeadow, MA US 01028
Description

What a fun program we have set up for you for this fall!  With more options than ever, you are sure to find a plan that works for you!  This season, you get to choose from the following training plans (Note - planned graduation races are in parentheses, but you can modify for different races if you choose):

  • One half marathon (Hartford or Philly)
  • One full marathon (Hartford, Chicago, or Philly)
  • Two half marathons (Hartford and Philly)
  • Two full marathons (Hartford/Chicago and Philly)
  • Half/Full Marathon Challenge (Philly) 
  • Marathon Plus Half/Full Marathon Challenge (Hartford/Chicago and Philly)
  • 8K/Half Marathon Challenge (Philly)
  • Half Marathon Plus 8K/Half Marathon Challenge (Hartford and Philly)
  • or other combinations that you come up with!

JOIN US FOR AN INFORMATION MEETING ON THURSDAY, JUNE 2, 2022 TO LEARN MORE ABOUT THE PROGRAMS!

Program Basics:

  • Full Marathon
    • $150.00
    • 17-23 week program (depending on the program you choose)
    • Training begins Thursday, 6/16/22
    • Long runs start at 4 -10 miles and max out at 20 or 22 miles (depending on program and track)
  • Half Marathon
    • $100.00
    • 13-19 week program (depending on the program you choose)
    • Training begins Thursday, 7/14/22
    • Long runs start at 3-6 miles and max out at 13 or 16 miles (depending on program and track)
  • All levels and paces welcome – train for your first or your fastest!
  • Group runs (all programs) on Thursdays @ 6:00 P.M and Sundays @ 8:00 A.M. (7:00 AM once it gets hot)
  • Workouts will begin and end at 4RUN3 in East Longmeadow

Training Overview:

  • Workouts will begin and end at 4RUN3 in East Longmeadow.  Long run routes also often extend to Longmeadow, Springfield, Wilbraham, Somers, and Enfield.
  • Two “tracks” offered in both half and full programs – Track 1 option features an average amount of training volume (good for first time half or full marathoners or those with a history of overuse injuries), while Track 2 features a higher amount of training volume (good for uninjured runners looking for more training volume).  We can help you decide which track is right for you!
  • Full marathon training participants should be able to comfortably run or run/walk a 10k distance before starting this program (previous completion of a half marathon is recommended, but not required).
  • Half marathon training participants should be able to comfortable run or run/walk a 5k distance before starting this program (previous completion of a 10k is recommended, but not required).
  • Long runs on Sunday mornings feature our famous 4RUN3 Water Angel support stops.
  • Route maps with turn-by-turn directions provided.
  • Additional navigation support available using RunGo app
  • All members will receive a program packet with suggested training schedules, speedwork guidance, recommended stretching routines, foam rolling guide, gear up list, and more
  • 4-5 runs per week recommended (2 with group).
  • All workouts begin with dynamic stretching to warm up and help avoid injury.
  • Recommended post-run stretching routine provided.
  • Please note: Although we will always do what we can to pair you up with runners of similar pace, we cannot guarantee that you will always have someone at your pace to run with.


Registration Fees Include:

  • two group meetings per week
  • customized training schedule
  • pre planned routes,(available as hard copies or through the free RunGo app)
  • weekly eNewsletter with routes and links to pertinent articles
  • group form coaching (with access to one-on-one coaching appointments)
  • customized program technical shirt
  • infamous 4RUN3 Water Angel support stops on long runs
  • at least one post Sunday long run pancake breakfast
  • punchcard coupon loaded with in-store savings possibilities
  • team support and encouragement (perhaps the most valuable perk!!)
  • graduation party
  • and more!
Race Contact Info
If you have any questions about this race, please contact the race director at
Directions

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