FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« NOV « DEC		January 2020			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	2 6 Miles Race Pace6 Miles Race Pace Thursday, Dec 12, 2019 23:45 - 00:00read more 6 Miles Race Pace Thursday, Dec 12, 2019 Time: 23:45 - 00:00	3 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	4 Half: 10 Miles \| Walkers: 10 MilesHalf: 10 Miles \| Walkers: 10 Miles Saturday, Jan 4, 2020 00:00 - 23:45read more Half: 10 Miles \| Walkers: 10 Miles Saturday, Jan 4, 2020 Time: 00:00 - 23:45
5 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	6 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	7 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	8 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	9 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 9, 2020 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 9, 2020 Time: 00:00 - 23:45	10 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	11 Half: 12 Miles \| Walkers: 11 MilesHalf: 12 Miles \| Walkers: 11 Miles Saturday, Jan 11, 2020 00:00 - 23:45read more Half: 12 Miles \| Walkers: 11 Miles Saturday, Jan 11, 2020 Time: 00:00 - 23:45
12 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	13 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	14 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	15 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	16 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 9, 2020 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 9, 2020 Time: 00:00 - 23:45	17 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	18 Half: 6 Miles \| Walkers: 6 MilesHalf: 6 Miles \| Walkers: 6 Miles Saturday, Jan 18, 2020 00:00 - 00:00read more Half: 6 Miles \| Walkers: 6 Miles Saturday, Jan 18, 2020 Time: 00:00 - 00:00
19 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	20 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	21 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	22 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	23 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 23, 2020 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 23, 2020 Time: 00:00 - 23:45	24 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	25 Half: OFF \| Walkers: OFFHalf: OFF \| Walkers: OFF Saturday, Jan 25, 2020 00:00 - 23:45read more Half: OFF \| Walkers: OFF Saturday, Jan 25, 2020 Time: 00:00 - 23:45
26 A1A HALFA1A HALF Sunday, Jan 26, 2020 00:00 - 23:45read more A1A HALF Sunday, Jan 26, 2020 Time: 00:00 - 23:45	27 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	28 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	29 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	30 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 23, 2020 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 23, 2020 Time: 00:00 - 23:45	31 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
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
« NOV « DEC		January 2020			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	2 6 Miles Race Pace6 Miles Race Pace Thursday, Dec 12, 2019 23:45 - 00:00read more 6 Miles Race Pace Thursday, Dec 12, 2019 Time: 23:45 - 00:00	3 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	4 Half: 10 Miles \| Walkers: 10 MilesHalf: 10 Miles \| Walkers: 10 Miles Saturday, Jan 4, 2020 00:00 - 23:45read more Half: 10 Miles \| Walkers: 10 Miles Saturday, Jan 4, 2020 Time: 00:00 - 23:45
5 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	6 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	7 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	8 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	9 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 9, 2020 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 9, 2020 Time: 00:00 - 23:45	10 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	11 Half: 12 Miles \| Walkers: 11 MilesHalf: 12 Miles \| Walkers: 11 Miles Saturday, Jan 11, 2020 00:00 - 23:45read more Half: 12 Miles \| Walkers: 11 Miles Saturday, Jan 11, 2020 Time: 00:00 - 23:45
12 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	13 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	14 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	15 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	16 7 Miles Race Pace7 Miles Race Pace Thursday, Jan 9, 2020 00:00 - 23:45read more 7 Miles Race Pace Thursday, Jan 9, 2020 Time: 00:00 - 23:45	17 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	18 Half: 6 Miles \| Walkers: 6 MilesHalf: 6 Miles \| Walkers: 6 Miles Saturday, Jan 18, 2020 00:00 - 00:00read more Half: 6 Miles \| Walkers: 6 Miles Saturday, Jan 18, 2020 Time: 00:00 - 00:00
19 RecoveryRecovery Sunday, Dec 15, 2019 00:00 - 23:45read more Recovery Sunday, Dec 15, 2019 Time: 00:00 - 23:45	20 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	21 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	22 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	23 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 23, 2020 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 23, 2020 Time: 00:00 - 23:45	24 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	25 Half: OFF \| Walkers: OFFHalf: OFF \| Walkers: OFF Saturday, Jan 25, 2020 00:00 - 23:45read more Half: OFF \| Walkers: OFF Saturday, Jan 25, 2020 Time: 00:00 - 23:45
26 A1A HALFA1A HALF Sunday, Jan 26, 2020 00:00 - 23:45read more A1A HALF Sunday, Jan 26, 2020 Time: 00:00 - 23:45	27 5 Miles Easy or CT5 Miles Easy or CT Monday, Dec 9, 2019 00:00 - 23:45read more 5 Miles Easy or CT Monday, Dec 9, 2019 Time: 00:00 - 23:45	28 7 Miles or Speed Training7 Miles or Speed Training Tuesday, Jan 7, 2020 00:00 - 23:45read more 7 Miles or Speed Training Tuesday, Jan 7, 2020 Time: 00:00 - 23:45	29 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	30 8 Miles Race Pace8 Miles Race Pace Thursday, Jan 23, 2020 00:00 - 23:45read more 8 Miles Race Pace Thursday, Jan 23, 2020 Time: 00:00 - 23:45	31 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
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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