Holiday Program

Keep the pounds off and the pace going through the Holiday Season…

Runs October 31st – December 31^st, 2011

Training Schedules- We aspire (and perspire) to three quality runs a week… not too long and not too arduous, but enough to keep the pounds off and our aerobic fitness at acceptable levels.  In between will be days off and optional indoor/ outdoor cross training such as yoga, Pilates, strength training, XC skiing, etc.

Coaching- Workouts will be less complex at this time of year as we are not building fitness specifically toward a goal race.  Therefore, most of the hands-on coaching will be done at Saturday workouts when you will have in-person access to FastForward Staff and smaller groups.  In addition, a FastForward Guide will be available mid-week, both in- person and via e-mail to help address your Holiday Program training questions.

Group Workouts:

• Mid Week- Attendance is optional but encouraged as we’ll have tons of fun running with headlamps in all kinds of weather, led by a hearty crew of F4 Guides who’ll insure all levels have a safe and enjoyable experience. Including warm ups, these workouts will take about an hour and follow an assortment of hilly and flat courses, with special attention given to weather conditions and footing.  Paces will range from comfortable jogging to occasional 5K pace running.
• Weekend (when no race is scheduled)-  Expect a thorough warm up, followed by a Zone 1 or 2 run from 60- 75 minutes in duration on assorted terrain. 

6th Annual Trick or Treat Trot- Join us in costume on Halloween evening at North Boulder Park as we kick off the Holiday season with an easy 2-mile jog through the neighborhood streets, and enjoy candy aid stations, racing local kids to the end of the block, and post run refreshments!  All are welcome and there is no charge for this event.

Official F4 Holiday Race/Fun Run Schedule- To be used as fun and 'speedwork', with F4 Coaching Staff on hand to guide warm-ups, provide strategy and support.  Runners are not expected to attend all of the below, just a couple whenever they may fit into your schedule.  Race Entry Fees are NOT included in the Holiday Program fee.

Pace Groups

• FAST- I usually run a 5K in less than 28 minutes
• FORWARD-  I usually run a 5K in more than 28 minutes

Pricing

• $99 Early Bird Fee god through October14th, then add $15. 
  

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