FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« DEC JAN »		February 2020			MAR » APR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Half: 6 Miles \| Walkers: 6 MilesHalf: 6 Miles \| Walkers: 6 Miles Saturday, Feb 1, 2020 00:00 - 23:45read more Half: 6 Miles \| Walkers: 6 Miles Saturday, Feb 1, 2020 Time: 00:00 - 23:45
2 RecoveryRecovery Sunday, Feb 2, 2020 00:00 - 23:45read more Recovery Sunday, Feb 2, 2020 Time: 00:00 - 23:45	3 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	4 6 Miles 6 Miles Tuesday, Feb 4, 2020 00:00 - 23:45read more 6 Miles Tuesday, Feb 4, 2020 Time: 00:00 - 23:45	5 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	6 6 Miles Race Pace6 Miles Race Pace Thursday, Feb 6, 2020 00:00 - 23:45read more 6 Miles Race Pace Thursday, Feb 6, 2020 Time: 00:00 - 23:45	7 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	8 Half: OFF \| Walkers: 8 MilesHalf: OFF \| Walkers: 8 Miles Saturday, Feb 8, 2020 00:00 - 23:45read more Half: OFF \| Walkers: 8 Miles Saturday, Feb 8, 2020 Time: 00:00 - 23:45
9 MIAMI HALFMIAMI HALF Sunday, Feb 9, 2020 00:00 - 23:45read more MIAMI HALF Sunday, Feb 9, 2020 Time: 00:00 - 23:45	10 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	11 6 Miles 6 Miles Tuesday, Feb 4, 2020 00:00 - 23:45read more 6 Miles Tuesday, Feb 4, 2020 Time: 00:00 - 23:45	12 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	13 6 Miles Race Pace6 Miles Race Pace Thursday, Feb 6, 2020 00:00 - 23:45read more 6 Miles Race Pace Thursday, Feb 6, 2020 Time: 00:00 - 23:45	14 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	15 Half: 6 Miles \| Walkers: OFFHalf: 6 Miles \| Walkers: OFF Saturday, Feb 15, 2020 00:00 - 23:45read more Half: 6 Miles \| Walkers: OFF Saturday, Feb 15, 2020 Time: 00:00 - 23:45
16 RecoveryRecovery Sunday, Feb 16, 2020 00:00 - 23:45read more Recovery Sunday, Feb 16, 2020 Time: 00:00 - 23:45	17 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	18 5 Miles 5 Miles Tuesday, Feb 18, 2020 00:00 - 23:45read more 5 Miles Tuesday, Feb 18, 2020 Time: 00:00 - 23:45	19 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	20 5 Miles Race Pace5 Miles Race Pace Thursday, Feb 20, 2020 00:00 - 00:00read more 5 Miles Race Pace Thursday, Feb 20, 2020 Time: 00:00 - 00:00	21 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	22 Half: OFF \| Walkers: 6 MilesHalf: OFF \| Walkers: 6 Miles Saturday, Feb 22, 2020 00:00 - 23:45read more Half: OFF \| Walkers: 6 Miles Saturday, Feb 22, 2020 Time: 00:00 - 23:45
23 GASPARILLAGASPARILLA Sunday, Feb 23, 2020 00:00 - 23:45read more GASPARILLA Sunday, Feb 23, 2020 Time: 00:00 - 23:45	24 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	25 5 Miles 5 Miles Tuesday, Feb 18, 2020 00:00 - 23:45read more 5 Miles Tuesday, Feb 18, 2020 Time: 00:00 - 23:45	26 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	27 5 Miles Race Pace5 Miles Race Pace Thursday, Feb 20, 2020 00:00 - 00:00read more 5 Miles Race Pace Thursday, Feb 20, 2020 Time: 00:00 - 00:00	28 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	29 Half: 6 MilesHalf: 6 Miles Saturday, Feb 29, 2020 00:00 - 23:45read more Half: 6 Miles Saturday, Feb 29, 2020 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

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« DEC JAN »		February 2020			MAR » APR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Half: 6 Miles \| Walkers: 6 MilesHalf: 6 Miles \| Walkers: 6 Miles Saturday, Feb 1, 2020 00:00 - 23:45read more Half: 6 Miles \| Walkers: 6 Miles Saturday, Feb 1, 2020 Time: 00:00 - 23:45
2 RecoveryRecovery Sunday, Feb 2, 2020 00:00 - 23:45read more Recovery Sunday, Feb 2, 2020 Time: 00:00 - 23:45	3 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	4 6 Miles 6 Miles Tuesday, Feb 4, 2020 00:00 - 23:45read more 6 Miles Tuesday, Feb 4, 2020 Time: 00:00 - 23:45	5 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	6 6 Miles Race Pace6 Miles Race Pace Thursday, Feb 6, 2020 00:00 - 23:45read more 6 Miles Race Pace Thursday, Feb 6, 2020 Time: 00:00 - 23:45	7 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	8 Half: OFF \| Walkers: 8 MilesHalf: OFF \| Walkers: 8 Miles Saturday, Feb 8, 2020 00:00 - 23:45read more Half: OFF \| Walkers: 8 Miles Saturday, Feb 8, 2020 Time: 00:00 - 23:45
9 MIAMI HALFMIAMI HALF Sunday, Feb 9, 2020 00:00 - 23:45read more MIAMI HALF Sunday, Feb 9, 2020 Time: 00:00 - 23:45	10 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	11 6 Miles 6 Miles Tuesday, Feb 4, 2020 00:00 - 23:45read more 6 Miles Tuesday, Feb 4, 2020 Time: 00:00 - 23:45	12 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	13 6 Miles Race Pace6 Miles Race Pace Thursday, Feb 6, 2020 00:00 - 23:45read more 6 Miles Race Pace Thursday, Feb 6, 2020 Time: 00:00 - 23:45	14 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	15 Half: 6 Miles \| Walkers: OFFHalf: 6 Miles \| Walkers: OFF Saturday, Feb 15, 2020 00:00 - 23:45read more Half: 6 Miles \| Walkers: OFF Saturday, Feb 15, 2020 Time: 00:00 - 23:45
16 RecoveryRecovery Sunday, Feb 16, 2020 00:00 - 23:45read more Recovery Sunday, Feb 16, 2020 Time: 00:00 - 23:45	17 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	18 5 Miles 5 Miles Tuesday, Feb 18, 2020 00:00 - 23:45read more 5 Miles Tuesday, Feb 18, 2020 Time: 00:00 - 23:45	19 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	20 5 Miles Race Pace5 Miles Race Pace Thursday, Feb 20, 2020 00:00 - 00:00read more 5 Miles Race Pace Thursday, Feb 20, 2020 Time: 00:00 - 00:00	21 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	22 Half: OFF \| Walkers: 6 MilesHalf: OFF \| Walkers: 6 Miles Saturday, Feb 22, 2020 00:00 - 23:45read more Half: OFF \| Walkers: 6 Miles Saturday, Feb 22, 2020 Time: 00:00 - 23:45
23 GASPARILLAGASPARILLA Sunday, Feb 23, 2020 00:00 - 23:45read more GASPARILLA Sunday, Feb 23, 2020 Time: 00:00 - 23:45	24 4 Miles Easy or CT4 Miles Easy or CT Monday, Feb 3, 2020 00:00 - 23:45read more 4 Miles Easy or CT Monday, Feb 3, 2020 Time: 00:00 - 23:45	25 5 Miles 5 Miles Tuesday, Feb 18, 2020 00:00 - 23:45read more 5 Miles Tuesday, Feb 18, 2020 Time: 00:00 - 23:45	26 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	27 5 Miles Race Pace5 Miles Race Pace Thursday, Feb 20, 2020 00:00 - 00:00read more 5 Miles Race Pace Thursday, Feb 20, 2020 Time: 00:00 - 00:00	28 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	29 Half: 6 MilesHalf: 6 Miles Saturday, Feb 29, 2020 00:00 - 23:45read more Half: 6 Miles Saturday, Feb 29, 2020 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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