FIT Hollywood Calendar - Friends In Training

Hollywood

Fort Lauderdale Weston

Coral Springs Hollywood

Paces According to Week Day:

NOT ALL RUNS ARE CREATED EQUAL. EACH RUN HAS A PURPOSE

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202320242025202620272028
« NOV « DEC		January 2018			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	2 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	3 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	4 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	5 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	6 Weston 6 Miles Run/WalkWeston 6 Miles Run/Walk Saturday, Jan 6, 2018 06:00 - 19:30SATURDAYS: 🙂 TRAINING...read more Weston 6 Miles Run/Walk SATURDAYS: 🙂 TRAINING... Saturday, Jan 6, 2018 Time: 06:00 - 19:30
7 RECOVERY DAYRECOVERY DAY Sunday, Jan 7, 2018 07:00 - 17:00REST DAY! 🙂read more RECOVERY DAY REST DAY! 🙂 Sunday, Jan 7, 2018 Time: 07:00 - 17:00	8 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	9 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	10 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	11 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	12 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	13 12 Miles Run/Walk (or Naples Half)12 Miles Run/Walk (or Naples Half) Saturday, Jan 13, 2018 05:00 - 19:00SATURDAYS: 🙂 TRAINING...read more 12 Miles Run/Walk (or Naples Half) SATURDAYS: 🙂 TRAINING... Saturday, Jan 13, 2018 Time: 05:00 - 19:00
14 RECOVERY DAYRECOVERY DAY Sunday, Jan 7, 2018 07:00 - 17:00REST DAY! 🙂read more RECOVERY DAY REST DAY! 🙂 Sunday, Jan 7, 2018 Time: 07:00 - 17:00	15 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	16 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	17 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	18 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	19 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	20 Weston 6 Miles Run/WalkWeston 6 Miles Run/Walk Saturday, Jan 6, 2018 06:00 - 19:30SATURDAYS: 🙂 TRAINING...read more Weston 6 Miles Run/Walk SATURDAYS: 🙂 TRAINING... Saturday, Jan 6, 2018 Time: 06:00 - 19:30
21 RECOVERY DAYRECOVERY DAY Sunday, Jan 7, 2018 07:00 - 17:00REST DAY! 🙂read more RECOVERY DAY REST DAY! 🙂 Sunday, Jan 7, 2018 Time: 07:00 - 17:00	22 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	23 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	24 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	25 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	26 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	27 No meeting at Runners Depot! MIAMI MARATHONNo meeting at Runners Depot! MIAMI MARATHON Saturday, Jan 27, 2018 07:00 - 18:00No meeting at Runners Depot! MIAMI MARATHON Weekend!...read more No meeting at Runners Depot! MIAMI MARATHON No meeting at Runners... Saturday, Jan 27, 2018 Time: 07:00 - 18:00
28 MIAMI MARATHON & HALF MARATHON!MIAMI MARATHON & HALF MARATHON! Sunday, Jan 28, 2018 06:00 - 17:00MIAMI MARATHON & HALF MARATHON! MEET AT THE START LINE!...read more MIAMI MARATHON & HALF MARATHON! MIAMI MARATHON &... Sunday, Jan 28, 2018 Time: 06:00 - 17:00	29 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	30 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	31 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00
Fort Lauderdale	Weston	Coral Springs	Hollywood

Paces According to Week Day:

NOT ALL RUNS ARE CREATED EQUAL. EACH RUN HAS A PURPOSE

Our Weekly Plan

NOT ALL RUNS ARE CREATED EQUAL. EACH RUN HAS A PURPOSE

MONDAY-ACTIVE RECOVERY

TUESDAY- EASY RUN

WEDNESDAY-CROSS TRAINING STRENGTH

THURSDAY-EASY RUN / TEMPO RUN

FRIDAY - REST DAY

RELAX
HYDRATE
EAT WELL
GET READY FOT THE LONG RUN

friends-in-training-friday-rest-day1

SATURDAYS - LONG RUN

PACE YOURSELF
STAY WITH THE GROUP
HYDRTE & FUEL AS NEEDED

SUNDAY - REST DAY

RELAX
EAT WELL
RECOVER

friends-in-training-friday-rest-day1

TALK TEST

RUNT TYPE - PERCENT OF HRmax/RPE - HOW TO ESTIMATE IT

Easy run– 60-65% – You can carry on a conversation
Long run– 70-80% – You can speak sentences
Tempo run– 85-88% – You can speak single words
Speed run– 90% – You can’t speak comfortably

Tempo Run Paces

RACE PACE:

Group A – 14 min/m
Group B– 12 min/m
Group C– 10:30 min/m
Group D– 9:00 min/m
Group E– 8:30 min/m

Fartlek Paces

TEMPO PACE:

Advance– variations of 6:45 – 7:15 min
Intermediate– variations of 8:45 – 9:15 min/m
Beginner– variations of 10:15 – 10:45 min/m

RUNNING DRILLS:

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