FIT Weston Calendar - Friends In Training

Weston

Fort Lauderdale Weston

Coral Springs Hollywood

Month:JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberYear: 202320242025202620272028
« SEPT « OCT		November 2024			DEC » JAN »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 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	2 6 Miles6 Miles Saturday, Nov 2, 2024 00:00 - 00:00read more 6 Miles Saturday, Nov 2, 2024 Time: 00:00 - 00:00
3 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	4 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	5 5 mile tempo5 mile tempo Tuesday, Nov 5, 2024 00:00 - 00:005 mile tempo run mile 1 warmup Miles 2-4 @ race Strength...read more 5 mile tempo 5 mile tempo run... Tuesday, Nov 5, 2024 Time: 00:00 - 00:00	6 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	7 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	8 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	9 7 Miles7 Miles Saturday, Nov 9, 2024 00:00 - 00:00read more 7 Miles Saturday, Nov 9, 2024 Time: 00:00 - 00:00
10 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	11 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	12 5 Mile tempo 5 Mile tempo Tuesday, Nov 12, 2024 00:00 - 00:005 Mile tempo run mile 1 warmup miles 2-4 @ race pace...read more 5 Mile tempo 5 Mile tempo run... Tuesday, Nov 12, 2024 Time: 00:00 - 00:00	13 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	14 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	15 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	16 Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂 Saturday, Nov 16, 2024 00:00 - 00:00read more Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂 Saturday, Nov 16, 2024 Time: 00:00 - 00:00
17 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	18 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	19 4 mile fartlek 4 mile fartlek Tuesday, Nov 19, 2024 00:00 - 00:004 mile fartlek run mile 1 warmup @ easy pace miles...read more 4 mile fartlek 4 mile fartlek run... Tuesday, Nov 19, 2024 Time: 00:00 - 00:00	20 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	21 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	22 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	23 8 Miles8 Miles Saturday, Nov 23, 2024 00:00 - 00:00read more 8 Miles Saturday, Nov 23, 2024 Time: 00:00 - 00:00
24 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	25 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	26 5 mile fartlek5 mile fartlek Tuesday, Nov 26, 2024 00:00 - 00:005 mile fartlek mile 1 warmup @ easy pace miles 2-4...read more 5 mile fartlek 5 mile fartlek mile... Tuesday, Nov 26, 2024 Time: 00:00 - 00:00	27 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	28 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	29 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	30 9 Miles9 Miles Saturday, Nov 30, 2024 00:00 - 00:00read more 9 Miles Saturday, Nov 30, 2024 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
« SEPT « OCT		November 2024			DEC » JAN »
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 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	2 6 Miles6 Miles Saturday, Nov 2, 2024 00:00 - 00:00read more 6 Miles Saturday, Nov 2, 2024 Time: 00:00 - 00:00
3 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	4 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	5 5 mile tempo5 mile tempo Tuesday, Nov 5, 2024 00:00 - 00:005 mile tempo run mile 1 warmup Miles 2-4 @ race Strength...read more 5 mile tempo 5 mile tempo run... Tuesday, Nov 5, 2024 Time: 00:00 - 00:00	6 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	7 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	8 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	9 7 Miles7 Miles Saturday, Nov 9, 2024 00:00 - 00:00read more 7 Miles Saturday, Nov 9, 2024 Time: 00:00 - 00:00
10 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	11 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	12 5 Mile tempo 5 Mile tempo Tuesday, Nov 12, 2024 00:00 - 00:005 Mile tempo run mile 1 warmup miles 2-4 @ race pace...read more 5 Mile tempo 5 Mile tempo run... Tuesday, Nov 12, 2024 Time: 00:00 - 00:00	13 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	14 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	15 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	16 Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂 Saturday, Nov 16, 2024 00:00 - 00:00read more Rest Day Saturday. Meeting at FLANIGAN'S 10K ON SUNDAY woo hoo! 🙂 Saturday, Nov 16, 2024 Time: 00:00 - 00:00
17 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	18 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	19 4 mile fartlek 4 mile fartlek Tuesday, Nov 19, 2024 00:00 - 00:004 mile fartlek run mile 1 warmup @ easy pace miles...read more 4 mile fartlek 4 mile fartlek run... Tuesday, Nov 19, 2024 Time: 00:00 - 00:00	20 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	21 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	22 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	23 8 Miles8 Miles Saturday, Nov 23, 2024 00:00 - 00:00read more 8 Miles Saturday, Nov 23, 2024 Time: 00:00 - 00:00
24 Rest DayRest Day Sunday, Oct 13, 2024 00:00 - 00:00read more Rest Day Sunday, Oct 13, 2024 Time: 00:00 - 00:00	25 25 min Active Recovery25 min Active Recovery Monday, Oct 14, 2024 00:00 - 00:00https://www.youtube.com/watch?v=XFm4HHnXKIQ read more 25 min Active Recovery Monday, Oct 14, 2024 Time: 00:00 - 00:00	26 5 mile fartlek5 mile fartlek Tuesday, Nov 26, 2024 00:00 - 00:005 mile fartlek mile 1 warmup @ easy pace miles 2-4...read more 5 mile fartlek 5 mile fartlek mile... Tuesday, Nov 26, 2024 Time: 00:00 - 00:00	27 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	28 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	29 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	30 9 Miles9 Miles Saturday, Nov 30, 2024 00:00 - 00:00read more 9 Miles Saturday, Nov 30, 2024 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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