FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202320242025202620272028
« DEC JAN »		February 2025			MAR » APR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! :Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! : Saturday, Feb 1, 2025 00:00 - 00:00read more Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! : Saturday, Feb 1, 2025 Time: 00:00 - 00:00
2 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	3 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	4 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Feb 4, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 mi warm up 3x1600 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Feb 4, 2025 Time: 00:00 - 00:00	5 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	6 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	7 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	8 6 Miles6 Miles Saturday, Feb 8, 2025 00:00 - 00:00read more 6 Miles Saturday, Feb 8, 2025 Time: 00:00 - 00:00
9 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	10 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	11 4 mile Tempo4 mile Tempo Tuesday, Feb 11, 2025 00:00 - 00:004 mile Tempo Mile 1 warmup @ conversational pace Miles...read more 4 mile Tempo 4 mile Tempo Mile... Tuesday, Feb 11, 2025 Time: 00:00 - 00:00	12 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	13 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	14 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	15 Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂 Saturday, Feb 15, 2025 00:00 - 00:00read more Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂 Saturday, Feb 15, 2025 Time: 00:00 - 00:00
16 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	17 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	18 4 mile Tempo4 mile Tempo Tuesday, Feb 18, 2025 00:00 - 00:004 mile Tempo Mile 1 warmup @ conversational pace Miles...read more 4 mile Tempo 4 mile Tempo Mile... Tuesday, Feb 18, 2025 Time: 00:00 - 00:00	19 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	20 3 mile Easy Run3 mile Easy Run Thursday, Feb 20, 2025 00:00 - 00:00read more 3 mile Easy Run Thursday, Feb 20, 2025 Time: 00:00 - 00:00	21 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	22 6 Miles end of Season6 Miles end of Season Saturday, Feb 22, 2025 00:00 - 00:00read more 6 Miles end of Season Saturday, Feb 22, 2025 Time: 00:00 - 00:00
23 Rest DayRest Day Sunday, Feb 23, 2025 00:00 - 00:00read more Rest Day Sunday, Feb 23, 2025 Time: 00:00 - 00:00	24 25 min Active Recovery25 min Active Recovery Monday, Feb 24, 2025 00:00 - 00:00read more 25 min Active Recovery Monday, Feb 24, 2025 Time: 00:00 - 00:00	25 No workout scheduled for todayNo workout scheduled for today Tuesday, Feb 25, 2025 00:00 - 00:00read more No workout scheduled for today Tuesday, Feb 25, 2025 Time: 00:00 - 00:00	26 45 Min Cross Training45 Min Cross Training Wednesday, Feb 26, 2025 00:00 - 00:00read more 45 Min Cross Training Wednesday, Feb 26, 2025 Time: 00:00 - 00:00	27 3 mile Easy Run3 mile Easy Run Thursday, Feb 20, 2025 00:00 - 00:00read more 3 mile Easy Run Thursday, Feb 20, 2025 Time: 00:00 - 00:00	28 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Feb 28, 2025 00:00 - 00:00 read more Rest Day Hydrate or 1 hr Strength Training Friday, Feb 28, 2025 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
« DEC JAN »		February 2025			MAR » APR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! :Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! : Saturday, Feb 1, 2025 00:00 - 00:00read more Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! : Saturday, Feb 1, 2025 Time: 00:00 - 00:00
2 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	3 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	4 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Feb 4, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 mi warm up 3x1600 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Feb 4, 2025 Time: 00:00 - 00:00	5 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	6 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	7 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	8 6 Miles6 Miles Saturday, Feb 8, 2025 00:00 - 00:00read more 6 Miles Saturday, Feb 8, 2025 Time: 00:00 - 00:00
9 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	10 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	11 4 mile Tempo4 mile Tempo Tuesday, Feb 11, 2025 00:00 - 00:004 mile Tempo Mile 1 warmup @ conversational pace Miles...read more 4 mile Tempo 4 mile Tempo Mile... Tuesday, Feb 11, 2025 Time: 00:00 - 00:00	12 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	13 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	14 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	15 Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂 Saturday, Feb 15, 2025 00:00 - 00:00read more Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂 Saturday, Feb 15, 2025 Time: 00:00 - 00:00
16 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	17 25 min Active Recovery25 min Active Recovery Monday, Jan 6, 2025 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Jan 6, 2025 Time: 00:00 - 00:00	18 4 mile Tempo4 mile Tempo Tuesday, Feb 18, 2025 00:00 - 00:004 mile Tempo Mile 1 warmup @ conversational pace Miles...read more 4 mile Tempo 4 mile Tempo Mile... Tuesday, Feb 18, 2025 Time: 00:00 - 00:00	19 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	20 3 mile Easy Run3 mile Easy Run Thursday, Feb 20, 2025 00:00 - 00:00read more 3 mile Easy Run Thursday, Feb 20, 2025 Time: 00:00 - 00:00	21 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 00:00 - 00:00https://www.youtube.com/watch?v=2lR-9qy3hfg read more Rest Day Hydrate or 1 hr Strength Training Friday, Jan 10, 2025 Time: 00:00 - 00:00	22 6 Miles end of Season6 Miles end of Season Saturday, Feb 22, 2025 00:00 - 00:00read more 6 Miles end of Season Saturday, Feb 22, 2025 Time: 00:00 - 00:00
23 Rest DayRest Day Sunday, Feb 23, 2025 00:00 - 00:00read more Rest Day Sunday, Feb 23, 2025 Time: 00:00 - 00:00	24 25 min Active Recovery25 min Active Recovery Monday, Feb 24, 2025 00:00 - 00:00read more 25 min Active Recovery Monday, Feb 24, 2025 Time: 00:00 - 00:00	25 No workout scheduled for todayNo workout scheduled for today Tuesday, Feb 25, 2025 00:00 - 00:00read more No workout scheduled for today Tuesday, Feb 25, 2025 Time: 00:00 - 00:00	26 45 Min Cross Training45 Min Cross Training Wednesday, Feb 26, 2025 00:00 - 00:00read more 45 Min Cross Training Wednesday, Feb 26, 2025 Time: 00:00 - 00:00	27 3 mile Easy Run3 mile Easy Run Thursday, Feb 20, 2025 00:00 - 00:00read more 3 mile Easy Run Thursday, Feb 20, 2025 Time: 00:00 - 00:00	28 Rest Day Hydrate or 1 hr Strength TrainingRest Day Hydrate or 1 hr Strength Training Friday, Feb 28, 2025 00:00 - 00:00 read more Rest Day Hydrate or 1 hr Strength Training Friday, Feb 28, 2025 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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