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 2019			NOV » DEC »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
		1 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	2 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	3 3 Miles Race Pace3 Miles Race Pace Thursday, Sep 19, 2019 00:00 - 23:453 Miles Race Paceread more 3 Miles Race Pace 3 Miles Race Pace Thursday, Sep 19, 2019 Time: 00:00 - 23:45	4 REST DAYREST DAY Friday, Sep 20, 2019 00:00 - 23:45REST DAYread more REST DAY REST DAY Friday, Sep 20, 2019 Time: 00:00 - 23:45	5 HALF: 5 MILES \| WALKERS: 3 MILESHALF: 5 MILES \| WALKERS: 3 MILES Saturday, Oct 5, 2019 00:00 - 23:45read more HALF: 5 MILES \| WALKERS: 3 MILES Saturday, Oct 5, 2019 Time: 00:00 - 23:45
6 RecoveryRecovery Sunday, Sep 22, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Sep 22, 2019 Time: 00:00 - 23:45	7 2 Miles Easy OR CT2 Miles Easy OR CT Monday, Sep 16, 2019 00:00 - 23:452 Miles Easy OR CTread more 2 Miles Easy OR CT 2 Miles Easy OR... Monday, Sep 16, 2019 Time: 00:00 - 23:45	8 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	9 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	10 3 Miles Race Pace3 Miles Race Pace Thursday, Sep 19, 2019 00:00 - 23:453 Miles Race Paceread more 3 Miles Race Pace 3 Miles Race Pace Thursday, Sep 19, 2019 Time: 00:00 - 23:45	11 REST DAYREST DAY Friday, Sep 20, 2019 00:00 - 23:45REST DAYread more REST DAY REST DAY Friday, Sep 20, 2019 Time: 00:00 - 23:45	12 HALF: 6 MILES \| WALKERS: 4 MILESHALF: 6 MILES \| WALKERS: 4 MILES Saturday, Oct 12, 2019 00:00 - 23:45HALF: 6 MILES \| WALKERS: 4 MILESread more HALF: 6 MILES \| WALKERS: 4 MILES HALF: 6 MILES \|... Saturday, Oct 12, 2019 Time: 00:00 - 23:45
13 RecoveryRecovery Sunday, Sep 22, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Sep 22, 2019 Time: 00:00 - 23:45	14 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 14, 2019 00:00 - 00:00read more 3 Miles Easy OR CT Monday, Oct 14, 2019 Time: 00:00 - 00:00	15 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	16 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	17 4 Miles Race Pace4 Miles Race Pace Thursday, Oct 17, 2019 00:00 - 00:00read more 4 Miles Race Pace Thursday, Oct 17, 2019 Time: 00:00 - 00:00	18 REST DAYREST DAY Friday, Sep 20, 2019 00:00 - 23:45REST DAYread more REST DAY REST DAY Friday, Sep 20, 2019 Time: 00:00 - 23:45	19 HALF: 6 MILES \| WALKERS: 4 MILESHALF: 6 MILES \| WALKERS: 4 MILES Saturday, Oct 19, 2019 00:00 - 23:45HALF: 6 MILES \| WALKERS: 4 MILESread more HALF: 6 MILES \| WALKERS: 4 MILES HALF: 6 MILES \|... Saturday, Oct 19, 2019 Time: 00:00 - 23:45
20 SarasotaSarasota Sunday, Oct 20, 2019 00:00 - 23:45Sarasotaread more Sarasota Sarasota Sunday, Oct 20, 2019 Time: 00:00 - 23:45	21 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 14, 2019 00:00 - 00:00read more 3 Miles Easy OR CT Monday, Oct 14, 2019 Time: 00:00 - 00:00	22 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	23 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	24 4 Miles Race Pace4 Miles Race Pace Thursday, Oct 17, 2019 00:00 - 00:00read more 4 Miles Race Pace Thursday, Oct 17, 2019 Time: 00:00 - 00:00	25 REST DAYREST DAY Friday, Sep 20, 2019 00:00 - 23:45REST DAYread more REST DAY REST DAY Friday, Sep 20, 2019 Time: 00:00 - 23:45	26 HALF: 7 MILES \| WALKERS: 5 MILESHALF: 7 MILES \| WALKERS: 5 MILES Saturday, Oct 26, 2019 00:00 - 23:45HALF: 7 MILES \| WALKERS: 5 MILESread more HALF: 7 MILES \| WALKERS: 5 MILES HALF: 7 MILES \|... Saturday, Oct 26, 2019 Time: 00:00 - 23:45
27 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	28 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 14, 2019 00:00 - 00:00read more 3 Miles Easy OR CT Monday, Oct 14, 2019 Time: 00:00 - 00:00	29 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	30 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	31 4 Miles Race Pace4 Miles Race Pace Thursday, Oct 17, 2019 00:00 - 00:00read more 4 Miles Race Pace Thursday, Oct 17, 2019 Time: 00:00 - 00:00
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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