FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202420252026202720282029
« SEPT « OCT		November 2019			DEC » JAN »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 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	2 Half: 8 Miles \| Walkers: 5 MilesHalf: 8 Miles \| Walkers: 5 Miles Saturday, Nov 2, 2019 00:00 - 23:45read more Half: 8 Miles \| Walkers: 5 Miles Saturday, Nov 2, 2019 Time: 00:00 - 23:45
3 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	4 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 14, 2019 00:00 - 00:00read more 3 Miles Easy OR CT Monday, Oct 14, 2019 Time: 00:00 - 00:00	5 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	6 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	7 4 Miles Race Pace4 Miles Race Pace Thursday, Oct 17, 2019 00:00 - 00:00read more 4 Miles Race Pace Thursday, Oct 17, 2019 Time: 00:00 - 00:00	8 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	9 Half: 9 Miles \| Walkers: 6 MilesHalf: 9 Miles \| Walkers: 6 Miles Saturday, Nov 9, 2019 00:00 - 23:45read more Half: 9 Miles \| Walkers: 6 Miles Saturday, Nov 9, 2019 Time: 00:00 - 23:45
10 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	11 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	12 5 Miles or Track5 Miles or Track Tuesday, Nov 12, 2019 00:00 - 23:45read more 5 Miles or Track Tuesday, Nov 12, 2019 Time: 00:00 - 23:45	13 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	14 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	15 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	16 Half: 10 Miles \| Walkers: 6 MilesHalf: 10 Miles \| Walkers: 6 Miles Saturday, Nov 16, 2019 00:00 - 23:45read more Half: 10 Miles \| Walkers: 6 Miles Saturday, Nov 16, 2019 Time: 00:00 - 23:45
17 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	18 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	19 5 Miles or Track5 Miles or Track Tuesday, Nov 12, 2019 00:00 - 23:45read more 5 Miles or Track Tuesday, Nov 12, 2019 Time: 00:00 - 23:45	20 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	21 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	22 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	23
24 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	25 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	26 5 Miles or Speed Training5 Miles or Speed Training Tuesday, Nov 26, 2019 00:00 - 00:00read more 5 Miles or Speed Training Tuesday, Nov 26, 2019 Time: 00:00 - 00:00	27 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	28 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	29 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	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
« SEPT « OCT		November 2019			DEC » JAN »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 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	2 Half: 8 Miles \| Walkers: 5 MilesHalf: 8 Miles \| Walkers: 5 Miles Saturday, Nov 2, 2019 00:00 - 23:45read more Half: 8 Miles \| Walkers: 5 Miles Saturday, Nov 2, 2019 Time: 00:00 - 23:45
3 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	4 3 Miles Easy OR CT3 Miles Easy OR CT Monday, Oct 14, 2019 00:00 - 00:00read more 3 Miles Easy OR CT Monday, Oct 14, 2019 Time: 00:00 - 00:00	5 3 Miles or Track3 Miles or Track Tuesday, Sep 17, 2019 00:00 - 23:453 Miles or Trackread more 3 Miles or Track 3 Miles or Track Tuesday, Sep 17, 2019 Time: 00:00 - 23:45	6 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	7 4 Miles Race Pace4 Miles Race Pace Thursday, Oct 17, 2019 00:00 - 00:00read more 4 Miles Race Pace Thursday, Oct 17, 2019 Time: 00:00 - 00:00	8 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	9 Half: 9 Miles \| Walkers: 6 MilesHalf: 9 Miles \| Walkers: 6 Miles Saturday, Nov 9, 2019 00:00 - 23:45read more Half: 9 Miles \| Walkers: 6 Miles Saturday, Nov 9, 2019 Time: 00:00 - 23:45
10 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	11 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	12 5 Miles or Track5 Miles or Track Tuesday, Nov 12, 2019 00:00 - 23:45read more 5 Miles or Track Tuesday, Nov 12, 2019 Time: 00:00 - 23:45	13 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	14 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	15 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	16 Half: 10 Miles \| Walkers: 6 MilesHalf: 10 Miles \| Walkers: 6 Miles Saturday, Nov 16, 2019 00:00 - 23:45read more Half: 10 Miles \| Walkers: 6 Miles Saturday, Nov 16, 2019 Time: 00:00 - 23:45
17 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	18 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	19 5 Miles or Track5 Miles or Track Tuesday, Nov 12, 2019 00:00 - 23:45read more 5 Miles or Track Tuesday, Nov 12, 2019 Time: 00:00 - 23:45	20 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	21 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	22 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	23
24 RecoveryRecovery Sunday, Oct 27, 2019 00:00 - 23:45Recoveryread more Recovery Recovery Sunday, Oct 27, 2019 Time: 00:00 - 23:45	25 4 Miles Easy or CT4 Miles Easy or CT Monday, Nov 11, 2019 00:00 - 23:45read more 4 Miles Easy or CT Monday, Nov 11, 2019 Time: 00:00 - 23:45	26 5 Miles or Speed Training5 Miles or Speed Training Tuesday, Nov 26, 2019 00:00 - 00:00read more 5 Miles or Speed Training Tuesday, Nov 26, 2019 Time: 00:00 - 00:00	27 Cross TrainCross Train Wednesday, Sep 18, 2019 00:00 - 23:45read more Cross Train Wednesday, Sep 18, 2019 Time: 00:00 - 23:45	28 5 Miles Race Pace5 Miles Race Pace Thursday, Nov 14, 2019 00:00 - 23:45read more 5 Miles Race Pace Thursday, Nov 14, 2019 Time: 00:00 - 23:45	29 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	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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