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 2019			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
		1 6 Miles or Speed Training6 Miles or Speed Training Tuesday, Dec 11, 2018 00:00 - 23:45read more 6 Miles or Speed Training Tuesday, Dec 11, 2018 Time: 00:00 - 23:45	2 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45	3 6 Miles Race Pace6 Miles Race Pace Thursday, Dec 13, 2018 00:00 - 23:45read more 6 Miles Race Pace Thursday, Dec 13, 2018 Time: 00:00 - 23:45	4 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45	5 Half: 10 miles \| Walkers: 10 milesHalf: 10 miles \| Walkers: 10 miles Saturday, Jan 5, 2019 00:00 - 23:45read more Half: 10 miles \| Walkers: 10 miles Saturday, Jan 5, 2019 Time: 00:00 - 23:45
6 RecoveryRecovery Sunday, Jan 6, 2019 00:00 - 23:45read more Recovery Sunday, Jan 6, 2019 Time: 00:00 - 23:45	7 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 10, 2018 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 10, 2018 Time: 00:00 - 23:45	8 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 8, 2019 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 8, 2019 Time: 00:00 - 23:45	9 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45	10 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 10, 2019 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 10, 2019 Time: 00:00 - 23:45	11 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45	12 Half: 12 Miles \| Walkers: 11 MilesHalf: 12 Miles \| Walkers: 11 Miles Saturday, Jan 12, 2019 00:00 - 23:45read more Half: 12 Miles \| Walkers: 11 Miles Saturday, Jan 12, 2019 Time: 00:00 - 23:45
13 RecoveryRecovery Sunday, Jan 6, 2019 00:00 - 23:45read more Recovery Sunday, Jan 6, 2019 Time: 00:00 - 23:45	14 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 10, 2018 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 10, 2018 Time: 00:00 - 23:45	15 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 8, 2019 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 8, 2019 Time: 00:00 - 23:45	16 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45	17 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 10, 2019 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 10, 2019 Time: 00:00 - 23:45	18 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45	19 Half: 6 Miles \| Walkers: 6 MilesHalf: 6 Miles \| Walkers: 6 Miles Saturday, Jan 19, 2019 00:00 - 23:45read more Half: 6 Miles \| Walkers: 6 Miles Saturday, Jan 19, 2019 Time: 00:00 - 23:45
20 RecoveryRecovery Sunday, Jan 6, 2019 00:00 - 23:45read more Recovery Sunday, Jan 6, 2019 Time: 00:00 - 23:45	21 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 10, 2018 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 10, 2018 Time: 00:00 - 23:45	22 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 8, 2019 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 8, 2019 Time: 00:00 - 23:45	23 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45	24 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 24, 2019 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 24, 2019 Time: 00:00 - 23:45	25 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45	26 Half: OFF \| Walkers: OFFHalf: OFF \| Walkers: OFF Saturday, Jan 26, 2019 00:00 - 23:45read more Half: OFF \| Walkers: OFF Saturday, Jan 26, 2019 Time: 00:00 - 23:45
27 MIAMI HALFMIAMI HALF Sunday, Jan 27, 2019 00:00 - 23:15read more MIAMI HALF Sunday, Jan 27, 2019 Time: 00:00 - 23:15	28 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 10, 2018 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 10, 2018 Time: 00:00 - 23:45	29 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 8, 2019 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 8, 2019 Time: 00:00 - 23:45	30 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45	31 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 24, 2019 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 24, 2019 Time: 00:00 - 23:45
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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