FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« MAY « JUN		July 2018			AUG » SEPT »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	2 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	3 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	4 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	5 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	6 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	7
8 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	9 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	10 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	11 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	12 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	13 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	14
15 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	16 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	17 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	18 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	19 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	20 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	21
22 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	23 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	24 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	25 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	26 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	27 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	28
29 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	30 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	31 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30
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
« MAY « JUN		July 2018			AUG » SEPT »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	2 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	3 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	4 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	5 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	6 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	7
8 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	9 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	10 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	11 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	12 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	13 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	14
15 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	16 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	17 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	18 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	19 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	20 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	21
22 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	23 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	24 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30	25 5 Miles Race Pace5 Miles Race Pace Wednesday, Jan 3, 2018 08:00 - 18:00WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN: ...read more 5 Miles Race Pace WEDNESDAY-EASY PACE... Wednesday, Jan 3, 2018 Time: 08:00 - 18:00	26 4 Miles Run/Walk Runners Depot4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 07:00 - 18:00read more 4 Miles Run/Walk Runners Depot Thursday, Jan 4, 2018 Time: 07:00 - 18:00	27 OFFOFF Friday, Jan 5, 2018 05:00 - 18:00Rest Day 🙂read more OFF Rest Day 🙂 Friday, Jan 5, 2018 Time: 05:00 - 18:00	28
29 Recovery DayRecovery Day Sunday, Feb 25, 2018 05:00 - 22:00Rest Day 🙂read more Recovery Day Rest Day 🙂 Sunday, Feb 25, 2018 Time: 05:00 - 22:00	30 Cross TrainCross Train Monday, Jan 1, 2018 06:00 - 15:00MONDAY-EASY PACE GUIDE: GROUP...read more Cross Train MONDAY-EASY PACE... Monday, Jan 1, 2018 Time: 06:00 - 15:00	31 4 Miles Run/Walk4 Miles Run/Walk Tuesday, Jan 2, 2018 06:30 - 19:30TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS ...read more 4 Miles Run/Walk TUESDAY-NO WALKS/NO... Tuesday, Jan 2, 2018 Time: 06:30 - 19:30
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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