FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202320242025202620272028
« OCT « NOV		December 2024			JAN » FEB »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	2 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	3 2.5 mile track workout2.5 mile track workout Tuesday, Dec 3, 2024 00:00 - 00:002.5 mile track workout 1/2 mile warmup 6x200 with equal...read more 2.5 mile track workout 2.5 mile track workout... Tuesday, Dec 3, 2024 Time: 00:00 - 00:00	4 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	5 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	6 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	7 Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂 Saturday, Dec 7, 2024 00:00 - 00:00read more Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂 Saturday, Dec 7, 2024 Time: 00:00 - 00:00
8 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	9 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	10 3 mile track workout3 mile track workout Tuesday, Dec 10, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mile warm up 8x200 with...read more 3 mile track workout 3 mile Track Workout... Tuesday, Dec 10, 2024 Time: 00:00 - 00:00	11 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	12 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	13 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	14 Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂 Saturday, Dec 14, 2024 00:00 - 00:00read more Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂 Saturday, Dec 14, 2024 Time: 00:00 - 00:00
15 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	16 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	17 3 mile Track Workout3 mile Track Workout Tuesday, Dec 17, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mile warm up 4x400 with...read more 3 mile Track Workout 3 mile Track Workout... Tuesday, Dec 17, 2024 Time: 00:00 - 00:00	18 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	19 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	20 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	21 8 Miles8 Miles Saturday, Dec 21, 2024 00:00 - 00:00read more 8 Miles Saturday, Dec 21, 2024 Time: 00:00 - 00:00
22 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	23 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	24 3 mile Track Workout3 mile Track Workout Tuesday, Dec 24, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mi warm up 3x200, 1x400,...read more 3 mile Track Workout 3 mile Track Workout... Tuesday, Dec 24, 2024 Time: 00:00 - 00:00	25 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	26 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	27 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	28 9 Miles9 Miles Saturday, Dec 28, 2024 00:00 - 00:00read more 9 Miles Saturday, Dec 28, 2024 Time: 00:00 - 00:00
29 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	30 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	31 3.75 mile Track Workout3.75 mile Track Workout Tuesday, Dec 31, 2024 00:00 - 00:003.75 mile Track Workout 1⁄2 mi warm up 4x200, 2x400,...read more 3.75 mile Track Workout 3.75 mile Track... Tuesday, Dec 31, 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: 202320242025202620272028
« OCT « NOV		December 2024			JAN » FEB »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	2 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	3 2.5 mile track workout2.5 mile track workout Tuesday, Dec 3, 2024 00:00 - 00:002.5 mile track workout 1/2 mile warmup 6x200 with equal...read more 2.5 mile track workout 2.5 mile track workout... Tuesday, Dec 3, 2024 Time: 00:00 - 00:00	4 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	5 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	6 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	7 Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂 Saturday, Dec 7, 2024 00:00 - 00:00read more Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂 Saturday, Dec 7, 2024 Time: 00:00 - 00:00
8 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	9 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	10 3 mile track workout3 mile track workout Tuesday, Dec 10, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mile warm up 8x200 with...read more 3 mile track workout 3 mile Track Workout... Tuesday, Dec 10, 2024 Time: 00:00 - 00:00	11 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	12 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	13 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	14 Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂 Saturday, Dec 14, 2024 00:00 - 00:00read more Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂 Saturday, Dec 14, 2024 Time: 00:00 - 00:00
15 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	16 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	17 3 mile Track Workout3 mile Track Workout Tuesday, Dec 17, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mile warm up 4x400 with...read more 3 mile Track Workout 3 mile Track Workout... Tuesday, Dec 17, 2024 Time: 00:00 - 00:00	18 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	19 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	20 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	21 8 Miles8 Miles Saturday, Dec 21, 2024 00:00 - 00:00read more 8 Miles Saturday, Dec 21, 2024 Time: 00:00 - 00:00
22 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	23 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	24 3 mile Track Workout3 mile Track Workout Tuesday, Dec 24, 2024 00:00 - 00:003 mile Track Workout 1⁄2 mi warm up 3x200, 1x400,...read more 3 mile Track Workout 3 mile Track Workout... Tuesday, Dec 24, 2024 Time: 00:00 - 00:00	25 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	26 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	27 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	28 9 Miles9 Miles Saturday, Dec 28, 2024 00:00 - 00:00read more 9 Miles Saturday, Dec 28, 2024 Time: 00:00 - 00:00
29 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	30 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	31 3.75 mile Track Workout3.75 mile Track Workout Tuesday, Dec 31, 2024 00:00 - 00:003.75 mile Track Workout 1⁄2 mi warm up 4x200, 2x400,...read more 3.75 mile Track Workout 3.75 mile Track... Tuesday, Dec 31, 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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