FIT Hollywood Calendar - Friends In Training

Hollywood

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« AUG « SEPT		October 2024			NOV » DEC »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
		1	2	3	4	5
6	7	8	9	10	11	12
13	14 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	15 40 min Easy Run40 min Easy Run Tuesday, Oct 15, 2024 00:00 - 23:45https://www.youtube.com/watch?v=nn-ok1LYYgY read more 40 min Easy Run Tuesday, Oct 15, 2024 Time: 00:00 - 23:45	16 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	17 40 min Easy Run40 min Easy Run Thursday, Oct 17, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 40 min Easy Run Thursday, Oct 17, 2024 Time: 00:00 - 00:00	18 1 hr Strength Training1 hr Strength Training Friday, Oct 18, 2024 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more 1 hr Strength Training Friday, Oct 18, 2024 Time: 00:00 - 00:00	19
20 60 Minutes60 Minutes Sunday, Oct 20, 2024 00:00 - 00:00read more 60 Minutes Sunday, Oct 20, 2024 Time: 00:00 - 00:00	21 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	22 45 min Easy Run45 min Easy Run Tuesday, Oct 22, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 45 min Easy Run Tuesday, Oct 22, 2024 Time: 00:00 - 00:00	23 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	24 4 mile Easy Run4 mile Easy Run Thursday, Oct 24, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 4 mile Easy Run Thursday, Oct 24, 2024 Time: 00:00 - 00:00	25 1 hr Strength Training1 hr Strength Training Friday, Oct 18, 2024 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more 1 hr Strength Training Friday, Oct 18, 2024 Time: 00:00 - 00:00	26
27 70 Minutes70 Minutes Sunday, Oct 27, 2024 00:00 - 00:00read more 70 Minutes Sunday, Oct 27, 2024 Time: 00:00 - 00:00	28 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	29 45 min Easy Run45 min Easy Run Tuesday, Oct 22, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 45 min Easy Run Tuesday, Oct 22, 2024 Time: 00:00 - 00:00	30 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	31 4 mile Easy Run4 mile Easy Run Thursday, Oct 24, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 4 mile Easy Run Thursday, Oct 24, 2024 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

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« AUG « SEPT		October 2024			NOV » DEC »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
		1	2	3	4	5
6	7	8	9	10	11 Rest Day HydrateRest Day Hydrate Friday, Oct 11, 2024 00:00 - 00:00read more Rest Day Hydrate Friday, Oct 11, 2024 Time: 00:00 - 00:00	12 4 miles4 miles Saturday, Oct 12, 2024 00:00 - 00:00read more 4 miles Saturday, Oct 12, 2024 Time: 00:00 - 00:00
13 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00 Sunday, Oct 13, 2024 00:00 - 00:00read more Sunday, Oct 13, 2024 Time: 00:00 - 00:00	14 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	15 3 miles Easy Run 3 miles Easy Run Tuesday, Oct 15, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 3 miles Easy Run Tuesday, Oct 15, 2024 Time: 00:00 - 00:00	16 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	17 3 mile tempp run3 mile tempp run Thursday, Oct 17, 2024 00:00 - 00:003 mile tempp run, 1 warmup @ conversational pace Mile...read more 3 mile tempp run 3 mile tempp run,... Thursday, Oct 17, 2024 Time: 00:00 - 00:00	18 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Oct 18, 2024 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Oct 18, 2024 Time: 00:00 - 00:00	19 5 Miles5 Miles Saturday, Oct 19, 2024 00:00 - 00:00read more 5 Miles Saturday, Oct 19, 2024 Time: 00:00 - 00:00
20 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	21 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	22 4 mile tempo4 mile tempo Tuesday, Oct 22, 2024 00:00 - 00:00 4 mile tempo 1 warm up @ conversational Miles 2-3...read more 4 mile tempo 4 mile tempo 1... Tuesday, Oct 22, 2024 Time: 00:00 - 00:00	23 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	24 4 mile Easy Run4 mile Easy Run Thursday, Oct 24, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 4 mile Easy Run Thursday, Oct 24, 2024 Time: 00:00 - 00:00	25 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Oct 18, 2024 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Oct 18, 2024 Time: 00:00 - 00:00	26 6 Miles6 Miles Saturday, Oct 26, 2024 00:00 - 00:00read more 6 Miles Saturday, Oct 26, 2024 Time: 00:00 - 00:00
27 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	28 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	29 4 mile Tempo4 mile Tempo Tuesday, Oct 29, 2024 00:00 - 00:004 mile Tempo Mile 1 warmup @ conversational pace Miles...read more 4 mile Tempo 4 mile Tempo Mile... Tuesday, Oct 29, 2024 Time: 00:00 - 00:00	30 45 Min Cross Training45 Min Cross Training Wednesday, Oct 16, 2024 00:00 - 00:00https://www.youtube.com/watch?v=dSEobUGK7U4 read more 45 Min Cross Training Wednesday, Oct 16, 2024 Time: 00:00 - 00:00	31 4 mile Easy Run4 mile Easy Run Thursday, Oct 24, 2024 00:00 - 00:00https://www.youtube.com/watch?v=nn-ok1LYYgY read more 4 mile Easy Run Thursday, Oct 24, 2024 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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