FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202320242025202620272028
« NOV « DEC		January 2025			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 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	2 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	3 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	4 10 Miles10 Miles Saturday, Jan 4, 2025 00:00 - 00:00read more 10 Miles Saturday, Jan 4, 2025 Time: 00:00 - 00:00
5 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	6 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	7 5 mile Track Workout 5 mile Track Workout Tuesday, Jan 7, 2025 00:00 - 00:005 mile Track Workout 1⁄2 mi warm up 2x400, 2x800,...read more 5 mile Track Workout 5 mile Track Workout... Tuesday, Jan 7, 2025 Time: 00:00 - 00:00	8 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	9 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	10 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	11 10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂 Saturday, Jan 11, 2025 00:00 - 00:00read more 10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂 Saturday, Jan 11, 2025 Time: 00:00 - 00:00
12 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	13 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	14 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Jan 14, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 warm up 3x1600 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Jan 14, 2025 Time: 00:00 - 00:00	15 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	16 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	17 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	18 12 Miles12 Miles Saturday, Jan 18, 2025 00:00 - 00:00read more 12 Miles Saturday, Jan 18, 2025 Time: 00:00 - 00:00
19 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	20 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	21 5.75 mile Track Workout 5.75 mile Track Workout Tuesday, Jan 21, 2025 00:00 - 00:005.75 mile Track Workout 1⁄2 mi warm up 4x200, 2x400,...read more 5.75 mile Track Workout 5.75 mile Track... Tuesday, Jan 21, 2025 Time: 00:00 - 00:00	22 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	23 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	24 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	25 6 Miles6 Miles Saturday, Jan 25, 2025 00:00 - 00:00read more 6 Miles Saturday, Jan 25, 2025 Time: 00:00 - 00:00
26 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	27 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	28 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Jan 28, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 mi warm up 6x800 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Jan 28, 2025 Time: 00:00 - 00:00	29 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	30 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	31 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
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
« NOV « DEC		January 2025			FEB » MAR »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 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	2 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	3 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	4 10 Miles10 Miles Saturday, Jan 4, 2025 00:00 - 00:00read more 10 Miles Saturday, Jan 4, 2025 Time: 00:00 - 00:00
5 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	6 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	7 5 mile Track Workout 5 mile Track Workout Tuesday, Jan 7, 2025 00:00 - 00:005 mile Track Workout 1⁄2 mi warm up 2x400, 2x800,...read more 5 mile Track Workout 5 mile Track Workout... Tuesday, Jan 7, 2025 Time: 00:00 - 00:00	8 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	9 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	10 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	11 10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂 Saturday, Jan 11, 2025 00:00 - 00:00read more 10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂 Saturday, Jan 11, 2025 Time: 00:00 - 00:00
12 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	13 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	14 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Jan 14, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 warm up 3x1600 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Jan 14, 2025 Time: 00:00 - 00:00	15 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	16 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	17 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	18 12 Miles12 Miles Saturday, Jan 18, 2025 00:00 - 00:00read more 12 Miles Saturday, Jan 18, 2025 Time: 00:00 - 00:00
19 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	20 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	21 5.75 mile Track Workout 5.75 mile Track Workout Tuesday, Jan 21, 2025 00:00 - 00:005.75 mile Track Workout 1⁄2 mi warm up 4x200, 2x400,...read more 5.75 mile Track Workout 5.75 mile Track... Tuesday, Jan 21, 2025 Time: 00:00 - 00:00	22 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	23 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	24 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	25 6 Miles6 Miles Saturday, Jan 25, 2025 00:00 - 00:00read more 6 Miles Saturday, Jan 25, 2025 Time: 00:00 - 00:00
26 Rest DayRest Day Sunday, Jan 5, 2025 00:00 - 00:00read more Rest Day Sunday, Jan 5, 2025 Time: 00:00 - 00:00	27 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	28 4.75 mile Track Workout4.75 mile Track Workout Tuesday, Jan 28, 2025 00:00 - 00:004.75 mile Track Workout 1⁄2 mi warm up 6x800 workout...read more 4.75 mile Track Workout 4.75 mile Track... Tuesday, Jan 28, 2025 Time: 00:00 - 00:00	29 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	30 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	31 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
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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