The Training Program
“If you are early…you are on-time
If you are on-time…you are late
If you are late…you are running alone
PLEASE BE EARLY!”
3-Mile Timed Run & Program Orientation
On Saturday, May 10th (7 am) the Runners Training Program begins with a timed 3-mile run at Greenbrier Park-Yorktown High School track. After the run, we will conduct an Orientation outlining the entire program (i.e. bi-weekly runs, running locations, cancellation policy, hydration, proper attire, etc.)
Group Runs
Group Long Runs are held every Saturday morning at 7 am at a pre-determined location (see Running Locations). The Group Runs will enable participants to build up their cardiovascular endurance and mentally challenge them by providing distances that will incrementally increase during the course of the program.
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 not to give up.
Group runs don’t necessarily need to be thought of as “long” runs. Running long distances can be challenging as well as FUN! Walkman’s, 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 gels (Gu, PowerGel, etc) as needed.
We will also ask for a couple volunteers each Saturday for someone 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.
Group Track Workouts are held every Wednesday evening at 7 pm at Greenbrier Park-Yorktown High School or George Marshall High School. Please be at least 10-15 early because practices begin at 7 pm promptly (and end at 8 pm)! These practices will consist of speed training, plyometric training and hill workouts.
Weekly Training
Runners will be responsible for maintaining their running schedules during the course of each week. The Friends & Fitness has prepared a training schedule (see Training 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 Wednesdays and Saturdays, runners will be solely responsible for maintaining 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 the 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 to adapt, so please adhere to the mileage in 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 runners 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 water and will make your clothing feel “heavy” while not allowing heat dissipation. Wear the runners 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 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. For more information on what shoe is right for you, contact your near Metro, Run & Walk
Falls Church (703) 790-3338
Springfield (703) 913-0313
Water
The runners training program provides each runner with a water bottle waist pack. 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 twice weekly UNLESS there is lightning present. To avoid a “telephone calling chain list” we WILL BE RUNNING unless there is lightning after 6 pm on Wednesday evenings and lightning after 6 am on Saturday morning. 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 at 5:45 pm on Wednesday but not at 6 pm (15 minutes later) we run. If it is lighting at 6:15 pm but not 6:45 pm, there is no practice/group 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.