Flying Feet Running Program - Winter-Spring 2021

Program Summary – Flying Feet, coordinated by coach Dave Griffin, is a running program for runners of all paces and experience levels.  Griffin has over 40 years of running experience and over 15 years of experience coaching runners.  Flying Feet has two primary areas of focus: (1) Bring the training principles used by elite runners to the local running community.  Though some modification is needed for most runners, the principles of running success are universal, and local runners can gain significant benefits by using them and (2) Teach how running experiences can help a person live life more fully.

Training Plans – Training plans will be provided for race distances ranging from the 5K to the Marathon.  The plans will include detailed instructions so that participants can use the plans effectively.  Fitness plans will also be provided and can be used by those who do not race but still want to support and encouragement of a group.

Coached Workouts – Weekly coached workouts will be offered.  Each workout will be planned so that runners receive the training benefits required to prepare for target races.  In addition to the workout itself, instruction will be provided to help runners learn the fundamental concepts of training.  These sessions will be held on Wednesday evenings at 6:30 and some Saturday mornings at 7:00 in Westminster, MD.  A complete schedule of coached workouts will be provided at the start of the season.  All participants are required to abide by Covid rules, as shown below.

Flying Feet Race Series – The summer/fall season will include three races for participants of this program at no additional cost.  These races will be designed to assist with training goals, while helping participants practice the race tactics taught in training.  

Flying Feet Remote Program – New this season, Flying Feet will offer a virtual training program.  It will mirror the current program but will substitute weekly Zoom calls for the in-person workouts.  During the Zoom calls, workouts will be described in detail and instruction will be provided to help runners learn key training and racing principles.  

Registration fees, deadlines, and participation limits – The fee for this program is $160 if registered prior to January 9.  The fee will increase to $175 after this date.  There is a 75-runner participation limit.  If the participation limit is not reached, registration will close on February 13.

Flying Feet Racing Program – For runners who want more personal guidance to help prepare for a target race, the Flying Feet Racing Program will be offered on a limited basis.  In addition to all the benefits of the running program, participant of the racing program will receive a customized training plan, monthly training plan updates, and personalized race strategy development for the goal race.  The addition cost is $100.

Covid Rules - 

· Do not come to a workout if you are ill, have a fever, or if you have been exposed to anyone with Covid-19.  If any of these things occur, wait 14 days before you join a workout.

· Avoid physical contact.  no hugs, handshakes or high fives.

· When we gather before starting and for workout instructions, stay 6' or more for social distancing.

· Do not spit (some runners do).

· Do not share drinks.  Do bring a drink though because there will be no group water jug.