Training Begins January 3rd, 2018

5K Fast Training

Sponsored By: 



Are you looking to take the next step in your training? Maybe you’re looking to improve your next 5K time or wanting to increase your mileage beyond a 5K distance. If you’re interested in any of the above, join our 5K Fast training program sponsored by Brooks Running!

This program is designed for graduates of our NO BOUNDARIES™ program, and for those who are able to complete 2 miles at a steady pace with limited walk breaks.

This 10-week training program is designed to help you increase your speed.  At the end of the program, you will be ready for our goal race - Shamrock RunRVA 3 Miler on March 11th Our training incorporates different techniques and tools in order to further enjoy running and to improve your performance. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season. In addition to the workouts, we will provide educational clinics covering fitness, physical therapy, and nutrition from some of Richmond's top wellness providers. Additionally, you will receive expert coaching/mentoring to help inspire and motivate you on this training journey! 

A Kick Off Celebration will take place on Wednesday, January 3rd at our Westhampton location at 6:00 pm.

Learn more about what to expect by attending an Information Meeting- Choose the date that works best for you! Info meetings are not mandatory, registered & non-registered participants welcome to attend.

  • Wednesday, December 6th at 6pm- Short Pump location
  • Wednesday, December 13th at 6pm- Westhampton location

When We Meet:
You will have an opportunity to train with the group 2 days a week and will receive a week by week training plan to follow during the days we do not meet as a group.
- Wednesday Night Workout- 6:00 pm, Meet at our Westhampton location
- Saturday Morning Workout- 8:00 am, We will alternate between the Westhampton and Short Pump stores every other week

What to expect at Wednesday Long Runs:
We use the long run to build up our endurance so that we can finish our races healthy and happy! Overall, these long runs should be at a very EASY pace. We don’t want to race through the long runs as it increases the likelihood of injury. You can expect your Mentors to lead the way and help set the pace. These long runs are fully supported with a Key Drop at the store, Water and Nuun (electrolyte drink), turn-by-turn directions, and access to your Coaches for questions, advice, jokes, etc.

What to expect at Saturday Speed Workouts:
The focus of the Saturday workout is to work on our speed and power when running. Whether you’re looking to finish your 3 mile+ distance race or you fastest 5K- building a speed workout into your training is important. You work different muscle groups (fast twitch vs. slow twitch muscles), build endurance in your legs and lungs, and it helps keep our workouts from getting stale. We’ll cover a variety of workouts such as Speed Repeats, Hill Repeats, Fartleks (Swedish for ‘speed play’), tempo runs, etc. We focus on pace and effort during these workouts. 

Pace Groups:
We group everyone based on a timed mile at the beginning of the season (don’t worry it’s not your gym class mile from middle school) and use that to help match you with similarly paced people. Your coaches will help give you suggested training paces once in your group!

Cost: $100 (does not include the race entry fee)
For questions or participants under 18, please contact Spencer (spencer@fleetfeetrichmond.com) before registering.


5K Fast Training More Info »

Program Start: Wednesday, January 3rd at 6:00 pm
Goal Race: Shamrock RunRVA 3 Mile
Program Fee: $100 excluding race fee

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