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
« AUG « SEPT		October 2018			NOV » DEC »
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 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45 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 Half: 5 Miles \| Walkers: 4 Miles Half: 5 Miles \| Walkers: 4 Miles Saturday, Oct 6, 2018 00:00 - 23:45read more Half: 5 Miles \| Walkers: 4 Miles Saturday, Oct 6, 2018 Time: 00:00 - 23:45
7 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	8 2 Miles Easy OR CT2 Miles Easy OR CT Monday, Oct 8, 2018 00:00 - 23:45read more 2 Miles Easy OR CT Monday, Oct 8, 2018 Time: 00:00 - 23:45 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 3 Miles or Track3 Miles or Track Tuesday, Oct 9, 2018 00:00 - 23:45read more 3 Miles or Track Tuesday, Oct 9, 2018 Time: 00:00 - 23:45 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 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45 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 3 Miles Race Pace3 Miles Race Pace Thursday, Oct 11, 2018 00:00 - 23:45read more 3 Miles Race Pace Thursday, Oct 11, 2018 Time: 00:00 - 23:45 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 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45 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 Half: 6 Miles \| Walkers: 4 MilesHalf: 6 Miles \| Walkers: 4 Miles Saturday, Oct 13, 2018 00:00 - 23:45read more Half: 6 Miles \| Walkers: 4 Miles Saturday, Oct 13, 2018 Time: 00:00 - 23:45
14 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	15 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 15, 2018 00:00 - 23:45read more 3 Miles Easy OR CT Monday, Oct 15, 2018 Time: 00:00 - 23:45 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 3 Miles or Track3 Miles or Track Tuesday, Oct 9, 2018 00:00 - 23:45read more 3 Miles or Track Tuesday, Oct 9, 2018 Time: 00:00 - 23:45 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 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45 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 Race Pace4 Miles Race Pace Thursday, Oct 18, 2018 00:00 - 23:45read more 4 Miles Race Pace Thursday, Oct 18, 2018 Time: 00:00 - 23:45 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 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45 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 Half: 6 Miles \| Walkers: 5 MilesHalf: 6 Miles \| Walkers: 5 Miles Saturday, Oct 20, 2018 00:00 - 23:45read more Half: 6 Miles \| Walkers: 5 Miles Saturday, Oct 20, 2018 Time: 00:00 - 23:45
21 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	22 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 15, 2018 00:00 - 23:45read more 3 Miles Easy OR CT Monday, Oct 15, 2018 Time: 00:00 - 23:45 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 3 Miles or Track3 Miles or Track Tuesday, Oct 9, 2018 00:00 - 23:45read more 3 Miles or Track Tuesday, Oct 9, 2018 Time: 00:00 - 23:45 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 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45 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 Race Pace4 Miles Race Pace Thursday, Oct 18, 2018 00:00 - 23:45read more 4 Miles Race Pace Thursday, Oct 18, 2018 Time: 00:00 - 23:45 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 Rest DayRest Day Friday, Oct 5, 2018 00:00 - 23:45read more Rest Day Friday, Oct 5, 2018 Time: 00:00 - 23:45 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 Half: 7 Miles \| Walkers: 5 MilesHalf: 7 Miles \| Walkers: 5 Miles Saturday, Oct 27, 2018 00:00 - 23:45read more Half: 7 Miles \| Walkers: 5 Miles Saturday, Oct 27, 2018 Time: 00:00 - 23:45
28 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	29 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 15, 2018 00:00 - 23:45read more 3 Miles Easy OR CT Monday, Oct 15, 2018 Time: 00:00 - 23:45 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 3 Miles or Track3 Miles or Track Tuesday, Oct 9, 2018 00:00 - 23:45read more 3 Miles or Track Tuesday, Oct 9, 2018 Time: 00:00 - 23:45 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 Cross TrainCross Train Wednesday, Oct 10, 2018 00:00 - 23:45read more Cross Train Wednesday, Oct 10, 2018 Time: 00:00 - 23:45 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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