4RUN3 Spring 2020 Full & Half Marathon Training

Program Basics:

• Full Marathon
  • $100.00
  • 17 week program
  • Training begins Thursday, 1/9/2020
• Half Marathon
  • $75.00
  • 13 week program
  • Training begins Thursday, 2/6/2020
• All levels and paces welcome – train for your first or your fastest!
• Information/Kick Off meeting on Thursday, 1/2/20 @ 6:00 PM (at 4RUN3).
• Group runs (both programs) on Thursdays @ 6:00 P.M and Sundays @ 8:00 A.M.
• Workouts will begin and end at 4RUN3 in East Longmeadow unless winter road/sidewalk conditions cause us to move to a safer location (either Wilbraham or Forest Park)
• Graduation Race: Providence Marathon on 5/3/20 (can be modified to fit other spring races that fall within a month of 5/3/20)

Training Overview:

• Two “tracks” offered:
  • the first option features an average amount of training volume (max of 13 miles for the half and 20 miles for the full) and is good for first timers, those with a history of overuse injuries, and/or those just looking to finish.
  • the second option has a higher amount of training volume (max of 16 miles for the half and 22 miles for the full) and is good for uninjured runners looking to improve upon previous race times.
  • we can help you decide which track is right for you!
• Participants should be able to comfortably run or run/walk a 10k distance before starting this program (completion of previous half marathon recommended for the full program, but not required).
• Half marathon program long runs start at 3 or 6 miles (depending on track).
• Full marathon program long runs start at 6 or 10 miles (depending on track).
• Long runs on Sunday mornings feature our infamous “Water Angel Support Stops”.  We can’t put into words how awesome and clutch these support stops are – you’ll just have to see for yourself. 😊
• 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 schedule, coaching schedule, speedwork guidance, suggested strength training workouts, recommended stretching routines, foam rolling guide, 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
• group form coaching (with access to one-on-one coaching appointments)
• customized program technical shirt
• support stops on long runs
• team support and encouragement
• at least one Sunday post-run pancake breakfast
• pre-planned routes, emailed a week ahead of time
• graduation party
• 15% off your Providence race registration