Spring 2013 - Train 4 RUNNING or TRIATHLON

RUN Training - March 19th – May 27th

TRAINING

Key workouts are scheduled on Tuesday, Thursday, and Saturday for all   runners and may be completed on your own or with others at assorted FastForward group workouts.  Runners of similar ability   meet with their coach and pace group once per week in Boulder or Denver, and may also attend up to two additional group   workouts each week.  We begin with an invigorating and safe Dynamic warm up, and then are guided through a fun and challenging   workout by your FastForward Coach who is hand selected to work best with your respective running ability.  With the support of your   fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results-oriented training atmosphere.  See our Testimonials page and read more about how FastForward has   helped so many to achieve their goals.

Group Workout Schedule

Group Workouts are held at trail locations in Boulder and Denver that are most often on soft surfaces and   appropriate for the given workout.  Ample notice and locations/ directions are provided through e-mail and the F4   site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout the   season as workouts dictate varied terrain, track, etc.

*You will select one primary training day when you will meet with your Coach and Group.  You may also   choose to attend on the other days whenever you like.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

Spring 2013 RUN Pace Groups - Pick your Pace Group based on your “reasonably challenging”  goal pace/ mile… this spring, not today.  Don’t stress- you will have the opportunity to switch groups in the   first couple of weeks if you like.

Spring 2013 Official RUN               Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes.  Participation is ‘optional’ and it is not expected that you will be available to attend them all.  

• April 16th and May 7th- “F4 Night” at Dash n’ Dine 5K Bolder Boulder Qualifier
• April 21st- Earth Day 5K; Bolder Boulder Qualifier
• April 28th- Cherry Creek Sneak 5M or 5K or 10 Mile; Bolder                   Boulder Qualifier
• May 27th- Bolder Boulder 10K

Program Fees- Includes an F4 team tee.

• Early Bird fee is only $169 through February 28th (Save $20).  A credit card processing fee will be added.
• Remote     Online Only Program is $129

Register Now

OR…

Check out the F4 Season’s Pass Program here!

TRIathlon Training- Runs (swims and bikes) March 19th through August 18th, 2013

TRAINING

Overview- TRI workouts are scheduled throughout the week and may be completed on your own or with others at assorted FastForward group workouts.  F4 TRI athletes will choose from   up to three group runs per week, a group ride, and multiple group swim workouts (pool and open water), listed on the schedule below.  TRI athletes   will meet with their respective TRI Coach and group in-person at least one time per week, and will also be able to attend workouts led by   other F4 Coaches.  In addition, athletes will have ample online communication with their Coach and the chance to attend a   number of TRI clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their assigned TRI Coach and group during a RUN   Workout on either Thursday morning or Saturday morning.  Here, athletes will be able to discuss all TRI-related   questions in a setting well suited to this type of communication.  Athletes are also welcome to attend additional RUN   workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches. 

Bike- Key bike workouts will be scheduled three times a week and group rides are led by F4 Staff in Denver and   Boulder (Sundays).  When a group workout is not convenient or scheduled, athletes will be provided detailed online instructions and   encouraged to complete the workout independently or in small groups of similar ability formed at other workouts or through the F4   Message Board. Group rides begin on Sunday, March 24th, with a mandatory Safety and Skills clinic at the Boulder Reservoir (no cars!).

Swim- Weekly group pool swim workouts will be held on Friday evenings and Sunday mornings in Boulder (Wednesday morning in Denver), and assorted Open Water Swims will be scheduled in Boulder and Denver starting in May. Expertly   coached TRI specific workouts will follow a periodized plan designed to peak for F4’s goal races. Workouts will focus   primarily on instruction for newer swimmers and a combination of instruction and fitness for experienced swimmers. Additional   swims will be scheduled throughout the week to be completed on your own at your preferred swimming pool.

Group TRI Workout Schedule- Ample notice and locations/ directions are provided through e-mail and the   F4 site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout   the season as workouts dictate varied terrain, track, etc.

As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not   expected that you attend ALL of them.  Try your best to come when you can, but feel free to complete workouts on your own or   with F4 friends with the guidance of your coach via e-mail.  See RUN schedule above for optional workouts that you are encouraged to attend in addition to the TRI specific workouts listed below.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

New for 2013… F4 XTERRA Training!

Spring 2013 Triathlon Pace Groups-  Athletes will be grouped by running ability in order to   coordinate best with the TRI RUN workouts led by your Coach.  Each group will likely contain TRI athletes of all ability   levels, and therefore your Coach will be sure to tailor advice to your individual needs.

Spring 2013 Official TRI Events: The below events will likely be staffed by F4 Coaches and attended by many   other F4 TRI athletes.  All are optional and it is not expected that you will be available to attend them all.

• April 16th and May 7th- “F4 Night” at Dash n’ Dine 5K Bolder Boulder Qualifier
• April 21st- Earth Day 5K, a Bolder Boulder Qualifier
• April 28th- Cherry Creek Sneak 5K, 5M, or 10M, a Bolder Boulder Qualifier
• May 11th- Barkin’ Dog Duathlon
• May 18th- Summer Open Sprint TRI
• May 27th- Bolder Boulder 10K
• June 1st- XTERRA Lory
• June 6th - Stroke & Stride Series (10-week series,  on selected Thursday evenings)
• June 8th- Newbie Tri (experienced F4 TRI athletes needed as guides)
• June 16th - Boulder Sprint Triathlon
• June 23rd- XTERRA Curt Gowdy
• June 25th- Aquaman Series in Denver (selected Tuesday evenings)
• July 13th- Tri Rock Aurora
• July 14th - Boulder Peak Triathlon
• July 20th- Big Sky Duathlon
• August 4th- Boulder 70.3
• August 11th- Outdoor Divas Tri
• August 18,19- Rattlesnake TRI (Olympic or Sprint)
• August 24th- XTERRA Buffalo Creek

 

Program Fees- Includes an F4 Team tee.

•  Early Bird rate is $429 from Feb. 14^th to Feb. 28^th, then add $20 .  A credit card processing fee will be added.

Register Now

OR…

Check out the F4 Season’s Pass Program here!

Join FastForward on a PR quest at the “World’s Fastest 5k”, the Carlsbad 5000 on April 7th, 2013

In combination with our popular Winter Canyonlands “Base” Program, the unique and exclusive F4 Fast 5K Program offers these additional benefits for boosting your speed:

• Program runs January 5^th – April 7^th, 2013
• Limited group size for maximum individual attention.
  
• A special Thursday morning, 7 am workout led by Head Coaches Scott (Boulder) or Garry (Denver) at assorted locations.  Enjoy spicy track workouts, rewarding hill running, and sizzling speed sessions designed to improve your run form and make you faster!
• Receive a special online training schedule, just for F4 FAST 5K athletes that will blend base/ aerobic development workouts with more intense threshold, VO2, and speed sessions.  Optional additional mileage days will be scheduled as well.
• Coach Scott or Garry will be your personal coach from January 5^th- April 7^th, and will be available by e-mail, phone, or in person for your training-related questions.
• Enjoy Tuesday evening and Saturday morning F4 group workouts alongside your F4 FAST 5K and regular Winter Canyonlands teammates.
• F4 Team discount on Carlsbad 5000 registration.
• Race weekend coaching, official lodging, and F4 Team support in Moab, UT March 15^th- 17^th and Carlsbad, CA April 5^th – 7th.
• Springboard right into spring training and a Bolder Boulder 10K PR!
• All F4 athlete abilities are welcome!
• Read more here about why 5K training and racing will make you faster across all distances (Tri’s too) next season!
  

Pricing-Early Bird fee is $199 if you are already signed up for the Winter/ Moab Program, otherwise $399… good through December 31^st, then add $30.

Register Now

Join our 2013 Moab Canyonlands Training Program and train with a group of runners of similar ability under the direction of professionally trained Coaches.  Training begins January 5th, and most will culminate the season by running the Canyonlands Half Marathon in Moab on March 16th, 2013.  Some will use the training to prepare for another race this spring, and others will simply enjoy consistent training, accountability, and improved fitness and health.

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our on-line schedule tool and optional group runs will take place in Boulder and Denver on Tuesday and Thursday evenings at 6 pm.

• E-mailed Coaching and Feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
  •   FAST- likely less than 2:00
  •     FORWARD- likely between 2:00 - 2:20
  •   SPORTS-  likely greater than 2:20
    
• A limited number of reserved Canyonlands Race Entry slots will be made available to athletes training with FastForward this season (add $70).
  
• If you are using the training to prepare for a different goal race, your Coach may help you make the necessary minor modifications to your schedule.
• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners.  Weekend activities include Team Dinner the night before the race and a celebration campfire the evening of the race!  F4 Team shuttles will be provided to/ from the race.
  
• Program Fees: Early Bird rate is $199 + c.c. fees through 11/30/12 ($219 thereafter).  Canyonlands race fee ($70 + c.c. fee) is extra and you will have the chance to reserve your spot during online registration for the program- Deadline is December 1st. 
  

• Register Now
  

Check out the new F4 FAST 5K Program... the perfect compliment to your Winter/ Moab training!

Holiday Program

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

Runs October 31st – December 31^st, 2012

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 at mid-week workouts to help lead you through a safe, effective , and FUN run through whatever conditions Mother Nature may throw our way.

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 or faster running.
• Saturday (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. 

7th 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

• $119 
  

Register Now

FastForward athletes had an awesome experience with this race in 2008, and we are excited to return again this year!  Our coaches feel strongly that the very best time of year for Ironman is late summer, which best suits our Colorado weather and optimal outdoor training season (March - September).  Earlier races require too much indoor training and/or unpleasant outdoor sessions, and fall Ironman races also risk foul weather for key sessions, plus possible burn out from too long a tri season.

Race Registration will be ON YOUR OWN, and will sell out… likely the day (hour) they open online, so you will need to have computer access on Monday morning, September 10th in order to sign up.  An official F4 hotel will be designated, and will require individual registration as soon as it becomes available.

Team Training- By selecting one official goal race the F4 IM Team will be able to training together throughout the season, including a number of practice races and road trips along the way, as well as provide race weekend support in Madison.  It is a unique and highly valuable benefit to be able to train for Ironman with the support of your teammates, and only FastForward offers this opportunity.

Training will run from January 9th - September 8th, 2013 with the first two month’s informal training focusing on swim/ bike/ run technique clinics, equipment, nutrition, and other fun low-key educational sessions before commencing formal training in March.

Detailed Training Info:

• Limited 20-person team of nearly all ability and experience levels.
• Experienced expert coaching for excellent e-mail and in-person attention and response time.
• Pre-season coaching guidance available as needed
• March through August: Unlimited attendance at all FastForward workouts and events.
  • Wednesday evening dedicated IM Team workout with coaches
  • Friday evening and Sunday 7 am Team Swim
  • Weekly Open Water Swim Clinics (in season)
  • Daily workout schedule posted online in 3 to 4-week blocks.
  • Stocked Aid Stations at key workouts
  • Weekend Team Workouts
  • F4 IM Zones Calculator- Our ‘connect-the-dots’ tool for proper IM training and racing efforts.
  • Unlimited coaching by e-mail, phone, and Team Message Board.






 

• Weekly Basic Schedule Overview:     

  • Monday-Off
  • Tuesday- Spicy RUN
  • Wednesday- a.m. or lunch swim, evening Team workout or TT (Spicy bike or run). Becomes LONG run in July/ August
  • Thursday- Spicy RUN (becomes spicy bike in July/ August)
  • Friday- a.m. or lunch Bike; evening swim
  • Saturday- LONG Run (becomes optional open water swim and spicy run in July/ August)
  • Sunday- 7 am Team swim, then LONG ride or brick

Check out stories and photos from our last F4 IM MOO season here

Join us on Wednesday, September 5th, 6 pm at All Sports Recovery in Boulder to learn more about the program, particpants, the race and any other questions you have.

Pricing breakdown:

• $150 deposit due immediately to reserve team spot (will be applied as your first month fee).
• $150 monthly Training Fee (February– September)

Sign up Now - Use ‘Contact Us’ button above to request a registration form.

Skip on down to the F4 Summer Trail Program

This season we offer an incredible summer of training culminating in a great selection of F4 ‘official’ Fall races like the Rock n’ Roll Denver Half or Full Marathon or your choice of other exciting events like the Chicago Marathon, New York City Marathon, etc. (must secure your own entry).   If you are in pretty good 5K or 10K shape by the end of May, then you will have plenty of time to prepare properly for your goal this fall.  If you have not been running, then you will feel no pressure as you train at your own pace, then decide later in the summer if you wish to sign up for a race or simply enjoy the health and fitness benefits and camaraderie of consistent professional training.

10- Miler, Half or Full Marathon Program

FastForward Sports will conduct an outstanding Program in Boulder or Denver for runners looking to build endurance, strength, and speed in order to run official F4 races, your choice of personal fall races, or simply enjoy feeling fit and healthy!  Runners of similar ability meet weekly with their assigned coach and small pace group, and may also attend up to two additional workouts per week. Course-specific training schedules are developed by our experts and then tailored by hand-picked coaches to a full range of athletes with a variety of experience and goals; from 3:00 to 6:00+ marathon and 1:25 to 3:30+ half marathon. Coaching is provided in-person as well as online throughout the week, and runners access their training schedule, tools, glossary of terms and message board through FastForward’s simple-to-use web site.

Group Workouts are held at trail locations around Boulder or Denver that are generally on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided on your training schedule and via weekly e-mail from the Head Coach.  See chart below for primary workout locations

Summer 2012 Weekly Group Run Schedule:

* This will be your primary training day when you will meet with your Coach and Group. You may also attend on the other days whenever you can, or complete the scheduled workout on your own.

**  Mid week times will stay consistent throughout the season, but Saturday workouts may move to earlier start times as specific workouts and/or hot weather dictate.  This will be announced earlier in the week so you may plan accordingly.

Summer 2012 RUN Pace Groups
(based on your “reasonably challenging” goal pace/ mile… in the fall, not today)

Summer 2012 Official RUN Events

Over the past several years, we’ve learned how much fun it is to train as a Team throughout the summer AND celebrate our fitness together at one of our ‘official’ races to cap off the season. If however, you’d rather use F4 training to help you prepare for your own race, then you’ll still enjoy all the program benefits, along with some minor modifications to your schedule after discussing your goals with your coach.

The below local and travel events will be staffed by F4 Coaches and attended by many other F4 athletes:

• July 19th- West End 3K in Boulder
• August 9th- Pearl St. Mile in Boulder
• August 12th- North Boulder Park Classic 5K, sponsored by FastForward
• August 19th- Heart and Sole Half Marathon or 10K in Boulder
• August 30th- East End 2K in Boulder
• September 3rd-  Park to Park 10-Miler in Denver (or 5-mile option)
• September 22nd- Rock n’ Roll Denver Marathon, Half Marathon or Relay in Denver
• October 21st-  The Other Half in Moab, UT
  

Program Fees: $299 (Save $30 by signing up before the Early Bird deadline on June 1st, so that’s only $269 if you sign up now).  Includes F4 Team running hat or visor.  - Credit card fees will be added.

Register Here

F4 Summer Trail Program

Join FastForward Sports for a NEW Trail Running adventure as we train and play on the Boulder area and mountain trails!  Our 2012 Summer Season will be designed to peak at the Diablo Trail Race at Diablo Mountain State Park, Clayton California, Sept 23rd, 2012. We will be training for the 25k with boasts a whopping 4,450 ft elevation gain!  There is even a 50k option for those interested in “going the distance”.  This reverse lollipop course is touted as beautiful and challenging.  We are super excited about our big adventure this year!  Straight from their website:

http://www.pctrailruns.com/event.aspx?dtid=9943

“Mount Diablo provides spectacular views of the San Francisco Bay Area and surrounding valleys.  On a clear day, you can see the Sierra Nevada mountain range on the horizon.  The course is hilly and scenic on single-track trails and dirt roads.”

The F4 Trail Program is led by veteran coaches Lea Stenerson, “Mountain” Dave Butler, and, returning after last year’s F4 debut, renowned athlete and awesome person Darcy Africa! The Trail Program coaching staff will guide this hardy posse of intrepid athletes of all abilities through 15 weeks of rigorous training focusing on trail running skills, climbing, descending and strengthening.  There will still be a high-altitude component of the training that will include recommended group runs in places such as Indian Peaks, Rocky Mountain National Park and James Peak Wilderness.  We will, of course, also host the fabled “Simogene”, which we will rename again this season… Start thinking of a good one as our name contest will be returning!

The primary coached workouts will be held Tuesday evenings 6:30pm on various trails in and around Boulder County. Weekend long runs and high-altitude runs will be organized and led by coaches and/or fellow F4 Trail Runners.  All Trail Program athletes may also attend the coached run workouts for the “regular” F4 Summer Run Programs on Thursdays and/or Saturdays, however be aware that your scheduled workout will be different.

Register Here

Online/ Remote

We recognize not everyone is able to enjoy the in-person training offered by FastForward Sports. Perhaps you don’t live convenient to our Boulder or Denver workout locations, or are simply too busy to fit your training into our meeting schedule? Either way, we are happy to have dozens like you each season that “join” a group, receive a training schedule, and have access to a real coach via e-mail (or phone) to answer questions and provide encouragement and helpful tips throughout the season. Program Fee is $150, includes F4 Team running hat or visor-  Credit card fees will be added.

Register Here

Join our 2012 Moab Canyonlands Training Program and train with a group of runners of similar ability under the direction of professionally trained Coaches.  Training begins January 7th, and most will culminate the season by running the Canyonlands Half Marathon in Moab on March 17th.  Some will use the training to prepare for another race this spring, and others will simply enjoy consistent training, accountability, and improved fitness and health.

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our on-line schedule tool and optional group runs will take place in Boulder and Denver on Tuesday and Thursday evenings at 6 pm.

• E-mailed Coaching and Feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
  •    FAST- likely less than 2:00
  •      FORWARD- likely between 2:00 - 2:20
  •   SPORTS-  likely greater than 2:20
    
• A limited number of reserved Canyonlands Race Entry slots will be made available to athletes training with FastForward this season (add $70).
  
• If you are using the training to prepare for a different goal race, your Coach may help you make the necessary minor modifications to your schedule.
• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners.  Weekend activities include Team Dinner the night before the race and a celebration campfire the evening of the race!  F4 Team shuttles will be provided to/ from the race.
  
• Program Fees: Early Bird rate is $199 + c.c. fees through 12/1/11 ($219 thereafter).  Canyonlands race fee ($70 + c.c. fee) is extra and you will have the chance to reserve your spot during online registration for the program- Deadline is December 1st. 
  

• Register Here

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. 
  

Register Now

This season we offer an incredible summer of training culminating in a great selection of F4 ‘official’ Fall races like the Rock n’ Roll Denver Half or Full Marathon or your choice of other exciting events like the Chicago Marathon, New York City Marathon, etc. (must secure your own entry).   If you are in pretty good 5K or 10K shape by the end of May, then you will have plenty of time to prepare properly for your goal this fall.  If you have not been running, then you will feel no pressure as you train at your own pace, then decide later in the summer if you wish to sign up for a race or simply enjoy the health and fitness benefits and camaraderie of consistent professional training.

Skip on down to the F4 Summer Trail Program

Half or Full Marathon Program

FastForward Sports will conduct an outstanding Program in Boulder or Denver for runners looking to build endurance, strength, and speed in order to run official F4 races, your choice of personal fall races, or simply enjoy feeling fit and healthy!  Runners of similar ability meet weekly with their assigned coach and small pace group, and may also attend up to two additional workouts per week. Course-specific training schedules are developed by our experts and then tailored by hand-picked coaches to a full range of athletes with a variety of experience and goals; from 3:00 to 6:00+ marathon and 1:25 to 3:30+ half marathon. Coaching is provided in-person as well as online throughout the week, and runners access their training schedule, tools, glossary of terms and message board through FastForward’s simple-to-use web site.

Group Workouts are held at trail locations around Boulder or Denver that are generally on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided on your training schedule and via weekly e-mail from the Head Coach.  See chart below for primary workout locations

Summer 2011 Weekly Group Run Schedule:

* This will be your primary training day when you will meet with your Coach and Group. You may also attend on the other days whenever you can, or complete the scheduled workout on your own.

**  Mid week times will stay consistent throughout the season, but Saturday workouts may move to earlier start times as specific workouts and/or hot weather dictate.  This will be announced earlier in the week so you may plan accordingly.

Summer 2011 RUN Pace Groups
(based on your “reasonably challenging” goal pace/ mile… in the fall, not today)

Summer 2011 Official RUN Events

Over the past several years, we’ve learned how much fun it is to train as a Team throughout the summer AND celebrate our fitness together at one of our ‘official’ races to cap off the season. If however, you’d rather use F4 training to help you prepare for your own race, then you’ll still enjoy all the program benefits, along with some minor modifications to your schedule after discussing your goals with your coach.

The below local and travel events will be staffed by F4 Coaches and attended by many other F4 athletes:

• Assorted Practice Races will be held throughout the season.
• Late Summer Date TBD- Skirt Chaser 5K
• September 5th-  Park to Park 10-Miler (or 5-mile option)
• October 9th- Rock n’ Roll Denver Marathon, Half Marathon or Relay. 
  
  • Chicago Marathon-  Many F4 athletes will be attending this ‘sold out’ race, held on the same day!
• October 16th-  The Other Half in Moab, UT
  

Program Fees: $299 (Save $30 by signing up before the Early Bird deadline on June 3rd, so that’s only $269 if you sign up now).  Includes Headsweats running cap.  - Credit card fees will be added.

Register Here

F4 Summer Trail Program

Join FastForward Sports for a NEW Trail Running adventure as we train and play on the Boulder area and mountain trails!  Our 2011 Summer Season will be designed to peak at the Breck Crest Half Marathon and Marathon. If you are not familiar with this race it is a “long” ½ and full marathon due to the beautiful (and mountainous) terrain!  Straight from their website, it is: “A tough, honest challenge. Marathon and Half Marathon courses top out above tree line and offer beautiful views in the Ten Mile Range. Aside from the start and finish sections, the courses are on soft surface trails and service roads. Come prepared because this one will test you!”  With over 3000 feet of climbing in the ½ marathon and over 4600 feet of climbing in the full marathon you will have to earn those views at the top!

The F4 Trail Program is led by Coaches Lea Stenerson, “Mountain” Dave Butler, and, joining us this season, we are super excited to welcome renowned athlete and all-around great person Darcy Africa! The Trail Program coaching staff will guide this hardy group of intrepid athletes of all abilities through 13 weeks of rigorous training focusing on trail running skills, climbing, descending and strengthening.  There will be a high-altitude component of the training that will include recommended group runs in places such as Indian Peaks, Rocky Mountain National Park, James Peak Wilderness and Summit County.  We will, of course, also host the fabled “Simogene”, which needs a new name… Start thinking of a good one as there will be a new name contest early in the season!

The primary coached workouts will be held Tuesday evenings 6:30pm on various trails in and around Boulder. Weekend long runs and high-altitude runs will be organized and led by coaches and/or fellow F4 Trail Runners.  All Trail Program athletes may also attend the coached run workouts for the “regular” F4 Summer Run Programs on Thursdays and/or Saturdays, however be aware that your scheduled workout will likely be different.

Registration for Breck Crest Half Marathon and Marathon will be open soon!

Meeting Days

F4 Trail Runners will enjoy up to three Group Workouts per week, with a special TRAIL workout on Tuesday evenings and a high altitude excursion on Saturday mornings. On Thursdays, F4 TRAIL runners are welcome to join regularly scheduled F4 workouts at times and locations listed in the previous section above.

Pace Groups

Choose one from below:

• I run a regular 10K in less than 60 minutes
• I run a regular 10K in more than 60 minutes

Program Fee: $249-  (Save $20 by signing up before the Early Bird deadline on June 3rd, so that’s only $229 if you sign up now).  Includes Headsweats running cap- Credit card fees will be added.

Register Here

Online/ Remote

We recognize not everyone is able to enjoy the in-person training offered by FastForward Sports. Perhaps you don’t live convenient to our Boulder or Denver workout locations, or are simply too busy to fit your training into our meeting schedule? Either way, we are happy to have dozens like you each season that “join” a group, receive a training schedule, and have access to a real coach via e-mail (or phone) to answer questions and provide encouragement and helpful tips throughout the season. Program Fee is $150, includes Headsweats running cap-  Credit card fees will be added.

Register Here

Spring 2011 - Train 4 RUNNING or TRIATHLON

RUN Training - March 21st – May 30th

TRAINING

Key workouts are scheduled on Tuesday, Thursday, and Saturday for all   runners and may be completed on your own or with others at assorted FastForward group workouts.  Runners of similar ability   meet with their coach and pace group once per week in Boulder or Denver, and may also attend up to two additional group   workouts each week.  We begin with an invigorating and safe warm up, and then are guided through a fun and challenging   workout by your FastForward Coach who is hand selected to work best with each respective running ability.  With the support of your   fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results-oriented training atmosphere.  See our Testimonials page and read more about how FastForward has   helped so many to achieve their goals.

Group Workout Schedule

Group Workouts are held at trail locations in Boulder and Denver that are most often on soft surfaces and   appropriate for the given workout.  Ample notice and locations/ directions are provided through e-mail and the F4   site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout the   season as workouts dictate varied terrain, track, etc.

*You will select one primary training day when you will meet with your Coach and Group.  You may also   choose to attend on the other days whenever you like.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

Spring 2011 RUN Pace Groups - Pick your Pace Group based on your “reasonably challenging”  goal pace/ mile… this spring, not today.  Don’t stress- you will have the opportunity to switch groups in the   first couple of weeks if you like.

Spring 2011 Official RUN               Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes.  Participation is ‘optional’ and it is not expected that you will be available to attend them all.  

• April 19th and May 17th- “F4 Night” at Dash n’ Dine 5K Bolder Boulder Qualifier
• May 1st - Earth Day 5K; Bolder Boulder Qualifier
• May 1st- Cherry Creek Sneak 5M or 5K; Bolder                   Boulder Qualifier
• May 30th- Bolder Boulder 10K

Program Fees- Includes a Pearl Izumi Tech Tee ($35 value).

• $169.  A credit card processing fee will be added.
• Remote     Online Only Program is $99

REGISTER HERE

TRIathlon Training- Runs (swims and bikes) March 21st through August 21st, 2011

TRAINING

Overview- TRI workouts are scheduled throughout the week and may be completed on your own or with others at assorted FastForward group workouts.  F4 TRI athletes will choose from   up to three group runs per week, a group ride, and multiple group swim workouts, listed on the schedule below.  TRI athletes   will meet with their respective TRI Coach and group in-person one time per week, and will also be able to attend workouts led by   other F4 Coaches.  In addition, athletes will have ample online communication with their Coach and the chance to attend a   number of TRI clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their TRI Coach and group during a RUN   Workout on either Thursday (morning or evening) or Saturday morning.  Here, athletes will be able to discuss all TRI-related   questions in a setting well suited to this type of communication.  Athletes are also welcome to attend additional RUN   workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches. 

Bike- Key bike workouts will be scheduled three times a week and group rides are led by F4 Staff in Denver and   Boulder (Sundays).  When a group workout is not convenient or scheduled, athletes will be provided detailed online instructions and   encouraged to complete the workout independently or in small groups of similar ability formed at other workouts or through the F4   Message Board. Group rides begin on Sunday, April 3rd, with a mandatory Safety and Skills clinic.

Swim- Weekly group pool swim workouts will be held on Friday evenings and Sunday mornings in Boulder (Wednesday morning in Denver), and assorted Open Water Swims will be scheduled in Boulder and Denver starting in May. Expertly   coached TRI specific workouts will follow a periodized plan designed to peak for F4’s goal races. Workouts will focus   primarily on instruction for newer swimmers and a combination of instruction and fitness for experienced swimmers. Additional   swims will be scheduled throughout the week to be completed on your own at your preferred swimming pool.

Group TRI Workout Schedule- Ample notice and locations/ directions are provided through e-mail and the   F4 site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout   the season as workouts dictate varied terrain, track, etc.

As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not   expected that you attend ALL of them.  Try your best to come when you can, but feel free to complete workouts on your own or   with F4 friends with the guidance of your coach via e-mail.  See RUN schedule above for optional workouts that you   may attend in addition to the TRI workouts listed below.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

Spring 2011 Triathlon Pace Groups-  Athletes will be grouped by running ability in order to   coordinate best with the TRI RUN workouts led by your Coach.  Each group will likely contain TRI athletes of all ability   levels, and therefore your Coach will be sure to tailor advice to your individual needs.

Spring 2011 Official TRI Events: The below events will be staffed by F4 Coaches and attended by many   other F4 TRI athletes.  All are optional and it is not expected that you will be available to attend them all.

Join our 2011 Canyonlands Training Program and train with a group of runners of similar ability under the direction of a professionally trained Coach.  Training begins January 8th, and most will culminate the season by running the Canyonlands Half Marathon in Moab on March 19th.  Some will use the training to prepare for another individual race this season, and others will simply enjoy consistent training, accountability, and improved fitness and health.

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our on-line schedule tool and optional group runs will take place in Boulder and Denver on Tuesday and Thursday evenings at 6 pm.

• E-mailed Coaching and Feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
  •    FAST- likley less than 2:00
  •      FORWARD- likley more than 2:00
    
• A limited number of reserved Canyonlands Race Entry slots will be made available to athletes training with FastForward this season (add $68).  SOLD OUT
  
• If you are using the training to prepare for a different goal race, your Coach may help you make the necessary minor modifications to your schedule.
• NEW- Includes The Athlete’s Edge Sport Psychology Training Series
  
• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners.
• Program Fees: Early Bird rate is $199 + c.c. fees through 12/31/10 ($219 thereafter).  Canyonlands race fee ($68 + c.c. fee) is extra and you will have the chance to reserve your spot during online registration for the program- Deadline is December 7th.  RACE ENTRIES ARE SOLD OUT
  

• REGISTER HERE
  

Holiday Program

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

Runs October 31st – December 31^st, 2010

Training Schedules- We will aspire 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 Coach 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. 

5th 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

• $110

Sign up Here

This season we offer an incredible summer of training culminating on October 17th with your choice of unique races in Denver, or in Bar Harbor, Maine… a beautiful time of year to see New England!  If you are in pretty good 5K or 10K shape by the end of May, then you will have plenty of time to prepare properly for your goal this fall.  If you have not been running, then you will feel no pressure as you train at your own pace, then decide later in the summer if you wish to sign up for a race or simply enjoy the health and fitness benefits and camaraderie of consistent professional training.

Skip on down to the F4 Summer Trail Program

Half or Full Marathon Program

FastForward Sports will conduct an outstanding Program in Boulder or Denver for runners looking to build endurance, strength, and speed in order to run official F4 races, your choice of personal fall races, or simply enjoy feeling fit and healthy! Runners of similar ability meet weekly with their assigned coach and small pace group, and may also attend up to two additional workouts per week. Course-specific training schedules are developed by our experts and then tailored by hand-picked coaches to a full range of athletes with a variety of experience and goals; from 3:00 to 6:00+ marathon and 1:25 to 3:30+ half marathon. Coaching is provided in-person as well as online throughout the week, and runners access their training schedule and Message Board through FastForward’s simple-to-use “Member’s Only” site.

Group Workouts are held at trail locations around Boulder or Denver that are generally on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided on your training schedule and via weekly e-mail from the Head Coach.  See chart below for primary workout locations

Summer 2010 Weekly Group Run Schedule:

* This will be your primary training day when you will meet with your Coach and Group. You may also attend on the other days whenever you can, or complete the scheduled workout on your own

**Offered as an optional day/time in Denver for joining your fellow F4 athletes in a semi-structured environment staffed by F4 Guides.  Thursday and Saturday sessions will be more formal workouts with your assigned coach and smaller groups by ability.

Summer 2010 RUN Pace Groups
(based on your “reasonably challenging” goal pace/ mile… in the fall, not today)

Summer 2010 Official RUN Events

Over the past few years, we’ve learned how much fun it is to train as a Team throughout the summer AND celebrate our fitness together at one of our ‘official’ races to cap off the season. If however, you’d rather use F4 training to help you prepare for your own race, then you’ll still enjoy all the program benefits, along with some minor modifications to your schedule after discussing your goals with your coach.

The below local and travel events will be staffed by F4 Coaches and attended by many other F4 athletes:

• Assorted Practice Races will be held throughout the season.
• October 17th, 2010
  • The Rock n’ Roll Denver Half or Full Marathon - Sleep in your own bed and run a world-class race through the streets of Denver. Enjoy an incredible event produced by the same race director as the Boston Marathon!
  • The Mount Desert Island Marathon in Bar Harbor, Maine- Runner’s World Magazine called this America’s Most Scenic Race and Runner Up- Best Overall!  Run all 26.2 incredible miles, or team up with a fellow F4 athlete and take 13.1 miles each as part of the relay.  A limited FastForward Hotel room block has been reserved convenient to the start line, expo, and downtown for only $99 per night, and will be made available to F4 athletes on a first-come basis.

Program Fees: $299 (Save $30 by signing up before the Early Bird deadline on June 1st, so that’s only $269 if you sign up now).  Includes Headsweats running cap.  - Credit card fees will be added.

Register Here

F4 Summer Trail Program

Starting June 15th, 2010, join FastForward Sports for a summer of trail-based training designed to peak for the Imogene Pass Run(IPR) on September 11th.  For trail running veterans this is a Colorado classic, for the newbies to trail running, it’s a new take on the marathon. At 17.1 miles it’s not a super long race, but the 5,000 feet of climbing between point A and point B turn this race into an experience for most that is similar in challenge to a marathon.

Run from Ouray, Co to Telluride over 13,120 foot Imogene Pass. The air is thin and the climb long, and yet this limited entry F4 program usually sells out within a few days of registration opening. This year the Fast Forward trail running group is led by F4 Coaches Lea Stenerson and “Mountain” Dave Butler , and may also feature a number of incredible guest coaches with amazing trail running and racing experiences to share.

Expect 13 weeks of rigorous training focusing on trail running skills, climbing, descending and strengthening. There will be a high-altitude component of the training that will include recommended group runs in the Indian Peaks and Rocky Mountain National Park as well as the fabled Simogene Pass Run. The coached runs will be on Tuesday evenings at 6:30 and an occasional group high altitude weekend run will be organized by fellow F4 runners.

Registration for Imogene Pass Run (the race) is on June 1st. The race will sell out in the first few days registration is open, so if you plan on doing the training and the race, you need to register on June 1st.

Note- Training ends formally on September 11th, but some will continue meeting informally for another two weeks and will run the  Aspen Golden Leaf Half Marathon on September 25th. 

Practice Races-  The annual “Simogene” workout will return again this year (date TBD), and we will also add the Lory Fest 8K trail race two weeks before IPR as a fun and effective tune-up race.

Meeting Days

F4 Trail Runners will enjoy up to three Group Workouts per week, with a special IPR workout on Tuesday evenings. On Thursdays and Saturday’s IPR runners are welcome to join regularly scheduled F4 workouts at times and locations listed below:

Pace Groups

Choose one from below:

• I run a regular 10K in less than 60 minutes
• I run a regular 10K in more than 60 minutes

Program Fee: $249-  (Save $20 by signing up before the Early Bird deadline on June 1st, so that’s only $229 if you sign up now).  Includes Headsweats running cap- Credit card fees will be added.

Register Here

Online/ Remote

We recognize not everyone is able to enjoy the in-person training offered by FastForward Sports. Perhaps you don’t live convenient to our Boulder or Denver workout locations, or are simply too busy to fit your training into our meeting schedule? Either way, we are happy to have dozens like you each season that “join” a group, receive a training schedule, and have access to a real coach via e-mail (or phone) to answer questions and provide encouragement and helpful tips throughout the season. Program Fee is $150, includes Headsweats running cap-  Credit card fees will be added.

Register Here

Spring 2010 - Train 4 RUNNING or TRIATHLON

RUN Training - March 22nd – May 31st

TRAINING

Key workouts are scheduled on Tuesday, Thursday, and Saturday for all   runners and may be completed on your own or with others at assorted FastForward group workouts.  Runners of similar ability   meet once per week in Boulder or Denver with their assigned coach and pace group, and may also attend up to two additional group   workouts each week.  We begin with an invigorating and safe warm up, and are then guided through a fun and challenging   workout by your Coach who is hand selected to work best with your respective running ability.  With the support of your   fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results-oriented training atmosphere.  See our Testimonials page and read more about how FastForward has   helped so many to achieve their goals.

Group Workout Schedule

Group Workouts are held at trail locations in Boulder and Denver that are most often on soft surfaces and   appropriate for the given workout.  Ample notice and locations/ directions are provided through e-mail and the F4   site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout the   season as workouts dictate varied terrain, track, etc.

*This will be your primary training day when you will meet with your Coach and Group.  You may also   choose to attend on the other days.

** Offered as an optional day/time in Denver for joining your fellow F4 athletes in a semi-structured environment staffed by F4 Guides.  Thursday and Saturday sessions will be more formal workouts with your assigned coach and smaller groups by ability.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

Spring 2010 RUN Pace Groups - Pick your Pace Group based on your “reasonably challenging”  goal pace/ mile… this spring, not today.  Don’t stress- you will have the opportunity to switch groups in the   first couple of weeks if you like.

Spring 2010 Official RUN               Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes.  Participation is ‘optional’ and it is not expected that you will be available to attend them all.

• April 3rd- FastForward   4-Miler (FREE for F4 Spring Athletes)
• April 20th and May 11th- Dash n’ Dine 5K (discounted fee for F4 athletes)
• April 25th- Earth Day 5K; Bolder Boulder Qualifier
• April 25th- Cherry Creek Sneak 5M or 5K; Bolder                   Boulder Qualifier
• May 31st- Bolder Boulder 10K

Program Fees- Includes a Pearl Izumi Tech Tee.

• $169.  A credit card processing fee will be added.
• Remote     Online Only Program is $99

REGISTRATION IS NOW OPEN- CLICK HERE

TRIathlon Training- Runs (swims and bikes) March 22nd through June 20th, July 11th, or   August 15th

TRAINING

Overview- TRI workouts are scheduled throughout the week and may be completed on your own or with others at assorted FastForward group workouts.  F4 TRI athletes will choose from   up to three group runs per week, two group rides, and one group swim workout, listed on the schedule below.  TRI athletes   will meet with their respective TRI Coach and group in-person one time per week, and will also be able to attend workouts led by   other F4 Coaches.  In addition, athletes will have ample online communication with their Coach and the chance to attend a   number of TRI clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their TRI Coach and group during a RUN   Workout on either Thursday (morning or evening) or Saturday morning.  Here, athletes will be able to discuss all TRI-related   questions in a setting well suited to this type of communication.  Athletes are also welcome to attend additional RUN   workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches. 

Bike- Key bike workouts will be scheduled twice weekly and led by F4 Staff in Denver (Wednesdays) and   Boulder (Sundays).  When a group workout is not convenient, athletes will be provided detailed online instructions and   encouraged to complete the workout independently or in small groups of similar ability formed at other workouts or through the F4   Message Board. Group rides begin week of March 22nd, with a mandatory Safety and Skills clinic   on Sunday,              March 28th.

Swim- Weekly group swim workouts will be held on Friday evenings in Boulder and Denver. Expertly   coached TRI specific workouts will follow a periodized plan designed to peak for F4’s goal races.  Workouts will focus   primarily on instruction for newer swimmers and a combination of instruction and fitness for experienced swimmers. Additional   swims will be scheduled throughout the week to be completed on your own at your preferred swimming pool.

Group TRI Workout Schedule- Ample notice and locations/ directions are provided through e-mail and the   F4 site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout   the season as workouts dictate varied terrain, track, etc.

As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not   expected that you attend ALL of them.  Try your best to come when you can, but feel free to complete workouts on your own or   with F4 friends with the guidance of your coach via e-mail.  See RUN schedule above for optional workouts that you   may attend in addition to the TRI workouts listed below.

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

Spring 2010 Triathlon Pace Groups-  Athletes will be grouped by running ability in order to   coordinate best with the TRI RUN workouts led by your Coach.  Each group will likely contain TRI athletes of all ability   levels, and therefore your Coach will be sure to tailor advice to your individual needs.

Spring 2010 Official TRI Events: The below events will be staffed by F4 Coaches and attended by many   other F4 TRI athletes.  All are optional and it is not expected that you will be available to attend them all.

Join our 2010 Canyonlands Training Program and train with a group of runners of similar ability under the direction of a professionally trained Coach.  Training begins January 9th, and most will culminate the season by running the Canyonlands Half Marathon in Moab on March 20th, some will use the training to prepare for another individual race this season, and others will simply enjoy consistent training, accountability, and improved fitness and health.

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our on-line schedule tool and optional group runs will take place in Boulder and Denver on Tuesday and Thursday evenings at 6 pm.

• E-mailed Coaching and Feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
  •   FAST- sub 1:50
  •      FORWARD- 1:50 – 2:10
  •      SPORTS- 2:10 +
• If you are using the training to prepare for a different goal race, your Coach may help you make the necessary minor modifications to your schedule.
• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners.
• Race Entries for Canyonlands are SOLD OUT.  “Training Only” registration still available for $159.

Holiday Program

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

Runs October 31st – December 31^st, 2009

Training Schedules- We will aspire 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 Coach 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. 

4th 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

• $110
• Early Bird $99 through 10/25

Register Here

This season we offer an incredible summer Of training culminating on that day with your choice of unique races in Denver, Moab, or amidst the giant redwood trees in northern California.  If you are in pretty good 5K or 10K shape by the end of May, then you will have plenty of time to prepare properly for your goal this fall.  If you have not been running,  then you will feel no pressure as you train at your own pace, then decide later in the summer if you wish to sign up for a race or simply enjoy the health and fitness benefits and camaraderie of consistent professional training.

Step #1

Where will you be joining us for group workouts this season?

Boulder Half or Full Marathon Program

Overview-FastForward Sports will conduct an outstanding Program for runners looking to build endurance, strength, and speed in order to run official F4 races, your choice of personal fall races, or simply enjoy feeling fit and healthy! Runners of similar ability meet weekly with their assigned coach and small pace group, and may also attend up to two additional workouts per week. Course-specific training schedules are developed by our experts and then tailored by hand-picked coaches to a full range of athletes with a variety of experience and goals; from 3:00 to 6:00+ marathon and 1:25 to 3:30+ half marathon. Coaching is provided in-person as well as online throughout the week, and runners access their training schedule, journal, and Club message board through FastForward’s simple-to-use “Member’s Only” site.

Group Workouts are held at trail locations around Boulder that are generally on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided through our Home Page- Events Calendar.  See chart below for primary workout locations

Summer 2009 Weekly Group Run Schedule:

* This will be your primary training day when you will meet with your Coach and Group.  You may also attend on the other days whenever you can, or complete the scheduled workout on your own

Summer 2009 RUN Pace Groups -
(based on your “reasonably challenging” goal pace/ mile… in the fall, not today):

Summer 2009 Official RUN Events -
Over the past few years, we’ve learned how much fun it is to train as a ‘team’ throughout the summer AND celebrate our fitness together at one of our ‘official’ races to cap off the season. If however, you’d rather use F4 training to help you prepare for your own race, then you’ll still enjoy all the program benefits, along with some minor modifications to your schedule after discussing your goals with your coach.

The below local and travel events will be staffed by F4 Coaches and attended by many other F4 athletes:

Program Fees: $299-  Credit card fees will be added.

Registration is now closed for the season.

Boulder- IPR Trail Program

Join Fast Forward Sports for a summer of trail based training designed to peak for the Imogene Pass Run(IPR). For trail running veterans this is a Colorado classic, for the newbies to trail running, it’s a new take on the marathon. At 17.1 miles it’s not a super long race, but the 5,000 feet of climbing between point A and point B turn this race into an experience for most that is similar in challenge to a marathon.

Run from Ouray, Co to Telluride over 13,120 foot Imogene Pass. The air is thin and the climb long, and yet this limited entry F4 program sells out within a few days of registration opening. This year the Fast Forward trail running group is led by veteran F4 Coach Lea Stenerson, and will also feature a number of incredible guest coaches with amazing trail running and racing experiences to share.

Expect 16 weeks of rigorous training focusing on trail running skills, climbing, descending and strengthening. There will be a high-altitude component of the training that will include recommended group runs in the Indian Peaks and Rocky Mountain National Park as well as the fabled Symogene Pass Run. The coached runs will be Tuesdays in the early evening and an occasional group high altitude weekend run will be organized by fellow F4 runners.

Registration for Imogene Pass Run (the race) is on June 1st. The race will sell out in the first few days registration is open, so if you plan on doing the training and the race, you need to register on June 1st. Training begins Tuesday, June 9th.

New for 2009 - The program will extend an additional two weeks in order to also prepare athletes to run the Aspen Golden Leaf Half Marathon on September 26th.

Meeting Days

Imogene Pass Run (IPR) runners will enjoy up to three Group Workouts per week, with a special IPR workout on Tuesday evenings. On Thursdays and Saturday’s IPR runners are welcome to join regularly scheduled F4 workouts at times and locations listed below:

Pace Group

Choose one from below:

• I plan to run IPR in less than 4 hours
• I plan to run IPR in more than 4 hours

Program Fee: $299-  Credit card fees will be added.

Registration is now closed for the season.

Online/ Remote
We recognize not everyone is able to enjoy the in-person training offered by FastForward Sports. Perhaps you don’t live convenient to our Boulder or Denver workout locations, or are simply too busy to fit your training into our meeting schedule? Either way, we are happy to have dozens like you each season that “join” a group, receive a training schedule, and have access to a real coach via e-mail (or phone) to answer questions and provide encouragement and helpful tips throughout the season. Program Fee is $150. Credit card fees will be added.

Registration is now closed for the season.

Denver Training
For our third year, FastForward is happy to be partnering with the Denver Marathon and will be producing all our Denver-based programs as Team Denver Marathon… powered by FastForward Sports! Whether you plan to run the Denver Marathon or Half Marathon, or another race of your choosing this fall, you’ll join 100+ fellow runners, Head Coach Garry Roseman and your favorite FastForward Coaches (and some fantastic new ones too!) for a very exciting season of training and fun. We’ll have speedy and spicy Thursday evening sessions at Wash Park, and Saturday long runs at assorted locations including several right along the Denver Marathon course. Training begins June 20th and will run through October 18th.

Get more information and register Here!

Spring 2009

RUN Training - March 14th – June 14th

TRAINING

“Quality” workouts are scheduled on Tuesday, Thursday, and Saturday for all runners and may be completed on your own or with others at assorted FastForward Group Workouts.  Runners of similar ability meet once per week in Boulder or Denver with their assigned coach and Pace Group, and may also attend up to two additional group workouts each week.  We begin with an invigorating and safe warm up, and are then guided through a fun and challenging workout by your Coach who is hand selected to work best with your respective running ability.  With the support of your fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results-oriented training atmosphere.  See our F4 Foto               Gallery and let the pictures tell the story.

Group Workout Schedule

Group Workouts are held at trail locations in Boulder and Denver that are most often on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided through our Home Page- Events Calendar.  See chart below for primary workout locations; however, we will visit additional locations throughout the season as workouts dictate varied terrain, track, etc.

*This will be your primary training day when you will meet with your Coach and Group.  You may also choose               to attend on the other days

Spring 2009 RUN Pace               Groups– Pick your Pace               Group based on your “reasonably challenging” goal pace/ mile… this spring, not today.  Don’t               stress- you will have the opportunity to switch groups in the first couple of weeks if you like.

Spring 2009 Official RUN               Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes.               Participation is ‘optional’ and it is not expected that you will be available to attend them all.

TRIathlon Training- Runs (swims and bikes) March 14th through June, July, or August

TRAINING

Overview- TRI workouts are scheduled throughout the week and may be completed on your own or with others at assorted FastForward Group Workouts.  F4 TRI athletes will choose from up to three Group Runs per week, two Group Rides, and one Group Swim Workout, listed on the schedule below.  TRI athletes will meet with their respective TRI Coach and Group in-person one time per week, and will also be able to attend workouts led by other F4 Coaches.  In addition, athletes will have ample online communication with their Coach and the chance to attend a number of TRI Clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their TRI Coach and Group during a RUN Workout on either Thursday evening or Saturday morning.  Here, athletes will be able to discuss all TRI-related questions in a setting well suited to this type of communication.  Athletes are also welcome to attend additional RUN workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches. 

Bike- Key bike workouts will be scheduled twice weekly and led by F4 Staff in Denver (Wednesdays) and Boulder (Sundays).  When a group workout is not convenient, athletes will be provided detailed online instructions and encouraged to complete the workout independently or in small groups of similar ability formed at other workouts or through the F4 Message Board.  Group rides begin week of March 22nd, with a Safety and Skills clinic on Sunday,              March 29th.

Swim- Weekly group swim workouts will be held on Friday evenings in Boulder and Denver. Expertly coached TRI specific workouts will follow a periodized plan designed to peak for many goal races.  Workouts will focus primarily on instruction for newer swimmers and fitness for experienced swimmers. Additional swims will be scheduled throughout the week to be completed on your own at your preferred swimming pool.

Group Workout Schedule

Group Workouts are held at various locations in Boulder and Denver that are appropriate for the scheduled training               session.  Ample notice and locations/ directions are provided through our Home Page- Events Calendar. 

As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not expected that you attend ALL of themJ  Try your best to come when you can, but feel free to complete workouts on your own with the guidance of your coach via e-mail.

Spring 2009 Triathlon Pace Groups

Athletes will be grouped by running ability in order to coordinate best with the TRI RUN workouts led by your Coach.  Each group will likely contain TRI athletes of all ability levels, and therefore your Coach will be sure to tailor advice to your individual needs.

Spring 2009 Official TRI Events: The below events will be staffed by F4 Coaches and attended by many other F4               TRI athletes.  All are optional and it is not expected that you will be available to attend them all.

Winter 2009

Join our 2009               Canyonlands Training Program  and train with a group of runners of similar ability under the direction of a professionally trained Coach.  Most will culminate the season by running the Canyonlands Half Marathon in Moab on March 21st, some will use the training to prepare for another individual race this season, and others will simply enjoy consistent training, accountability, and               improved fitness and health.

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our TrainingPeaks on-line schedule/ journal tool and group runs will take               place in Boulder on Tuesday and Thursday evening, and Denver on Thursday evening at 6 pm.

• E-mailed Coaching and Feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
• • FAST- sub 1:50
  • FORWARD- 1:50 – 2:10
  • SPORTS- 2:10 +
• If you are using the training to prepare for a different goal race, your Coach will help you make the necessary minor               modifications to your schedule.
• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners.
• Fees: $219 with race entry. Take $60 off if you do not need a race entry.
• Train Remotely with online schedule and e-mailed coaching for only $139 (includes race entry).

Summer 2008

• Who?  Runners looking to “train” in a professional and fun-filled environment               for their 13 to 26 mile goal.  Those currently in the TRI Program will have the opportunity to join mid-season after               completing their goal TRI race.
• What?  Participants will enjoy a wide variety of weekly Group Workouts, led by handpicked and professionally trained coaches.  All athletes will enjoy a customized training schedule, personalized coaching, group support and accountability… all wrapped up in a non-intimidating, welcoming, and fun atmosphere!
• When?  June 14th – October 19th.  See chart below for Weekly Group Workout               Schedule
• Where? Group Workouts are held at trail locations around Boulder that are generally on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided through our Home Page- Events Calendar.  See chart below for primary workout locations.
• Why?  Why Not! FastForward Sports and its Coaches have helped over 1,500 aspiring and               perspiring runners to their first race or their fastest, while making friends, enjoying a fitter and healthier lifestyle, and having tons of fun along the way!  Also, enjoy great deals and discounts from FastForward’s incredible list of Resource Partners
• Register Now

Summer 2008 Weekly Group Run Schedule:

* This will be your primary training day when you will meet with your Coach and Group.  You may also               attend on the other days whenever you can, or complete the scheduled workout on your own.

Summer 2008 Run Pace Groups
(based on your “reasonably challenging” goal pace/ mile… in the fall, not               today):

Summer 2008 Official FastForward Events:
Over the past few               years, we’ve learned how much fun it is to train as a ‘team’ throughout the summer AND celebrate our fitness               together at one of our ‘official’ races to cap off the season.  If however, you’d rather use F4 training               to help you prepare for your own race, then you’ll still enjoy all the program benefits, along with some minor               modifications to your schedule after discussing your goals with your coach. 

The below local and travel events will be staffed by F4 Coaches and attended by many other F4 athletes.  You will be able               to select one of them as your ‘peak’ race and your training schedule will be designed accordingly.  All are               ‘optional’ and it is not expected that you will be available to attend them all.

TRAINING
“Quality” workouts are scheduled on Tuesday, Thursday, and Saturday for all runners and may be completed on your own or with others at assorted FastForward Group Workouts. Runners of similar ability meet once per week in Boulder or Denver with their assigned coach and Pace Group, and may also attend up to two additional group workouts when available. We begin with an invigorating and safe warm up, and are then guided through a fun and challenging workout by your Coach who is hand selected to work best with your respective running ability. With the support of your fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results oriented training atmosphere. See our F4 Foto Gallery and let the pictures tell the story…

Group Workout Schedule
Group Workouts are held at trail locations in Boulder and Denver that are generally on soft surfaces and appropriate for the given workout. Ample notice and locations/ directions are provided through our Home Page- Events Calendar. See chart below for primary workout locations, however we will visit additional locations throughout the season as workouts dictate hillier terrain, track, etc.

*This will be your primary training day when you will meet with your Coach and Group. You may               also attend on the other days whenever you like.

Spring 2008 Run Pace Groups – Pick your Pace Group based on your               “reasonably challenging” goal pace/ mile… this spring, not today?. You will have the opportunity to switch               groups in the first couple of weeks if you like.

Spring 2008 Official RUN Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes. Participation is ‘optional’ and it is not expected that you will be available to attend them all?

• March 15th- Spring ‘Kick Off’ Expo
• March 17th- Training Begins
• March 29th- FastForward 4-Miler (FREE for F4 Spring Athletes)
  April 20th- Earth Day 5K; Bolder Boulder               Qualifier
• April 27th- Cherry Creek Sneak 5M; Bolder Boulder               Qualifier
• May 26th- Bolder Boulder 10K
• June 8th- Rocky Mt. ½ Marathon or Women’s 8K

Program Fees
F4 RUN Program fees include: daily workout schedule, in-person and online coaching, up to three group workouts per week, 4-mile chip-timed Time Trial, F4 staffed races, sports drink and food samples at group workouts, customized online schedule/ journal tool, Team ‘tech’ shirt, and more…  

Program Fee is $169.

Remote Program is only $99-  Get all the benefits listed above without in-person workouts.

TRAINING
TRI workouts are scheduled throughout the week and may be completed on your own or with others at assorted FastForward Group Workouts. F4 TRI athletes will choose from up to three Group Runs per week, two Group Rides, and one Group Swim Workout, listed on the schedule below.

TRI athletes will meet with their respective TRI Coach and Group in-person one time per week, and will also be able to attend workouts led by other F4 Coaches. In addition, you will have ample online communication with your Coach and the chance to attend a number of TRI Clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their TRI Coach and Group during a RUN Workout on either Thursday evening or Saturday morning. Here, you will be able to discuss all your TRI-related questions in a setting well suited to this type of communication. You will also be welcome to attend additional RUN workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches.

Bike- Key bike workouts will be scheduled twice weekly and led by F4 Staff in Denver (Wednesdays) and Boulder (Sundays). When a group workout is not convenient, you will be provided detailed online instructions and encouraged to complete the workout on your own or in small groups of similar ability formed at other workouts or through the F4 Message Board.

Swim- Weekly group swim workouts will be held on Friday evenings in Boulder and Denver. Expertly coached TRI specific workouts will follow a periodized plan designed to peak for many goal races. Workouts will focus primarily on instruction for newer swimmers and fitness for experienced swimmers. Additional swims will be scheduled throughout the week to be completed on your own.

F4 Swim workouts at RallySport or Greenwood Athletic Club are FREE for all F4 TRI athletes!

Group Workout Schedule
Group Workouts are held at various locations in Boulder and Denver that are appropriate for the scheduled training session. Ample notice and locations/ directions are provided through our Home Page- Events Calendar.
As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not expected that you attend ALL of them. Try your best to come when you can, but feel free to complete workouts on your own at other times…

Spring 2008 Triathlon Pace Groups
Athletes will be grouped by running ability in order to coordinate best with the TRI RUN workouts led by your Coach. Each group will likely contain TRI athletes of all ability levels, and therefore your Coach will be sure to tailor advice to your individual needs…

Spring 2008 Official TRI Events: The below events will be staffed by F4 Coaches and attended by many other F4               TRI athletes. All are ‘optional’ and it is not expected that you will be available to attend them all?
• March 15th- Spring Orientation Expo
• March 17th- Training Begins
• March 29th- FastForward 4-Miler (FREE for F4 Spring Athletes)
   April 20th- Earth Day 5K; Bolder Boulder               Qualifier
• April 27th- Cherry Creek Sneak 5M; Bolder Boulder               Qualifier
• May 10th- Barkin’ Dog               Duathlon
• May               18th- Summer Open Sprint TRI
• May 26th- Bolder Boulder 10K
• June 5th to August 7th- Stroke & Stride Series (on selected Thursday               evenings)
• June 7th- Big Sky Duathlon
• June 8th- Rocky Mt. ½ Marathon or Women’s 8K
• June 15th- 5430 Sprint Triathlon (will sell out before               training starts, so sign up soon!)
• July 12th- Cabbage Head               Duathlon
• July 20th - Boulder Peak Triathlon
• July 27th – My Way or the TRI Way
• August 10th- 5430 ½ Ironman
• Sept.              6th- Oktoberfest Sprint TRI

• Training will take place every Saturday morning at 9 am in either Boulder or Denver.
• Mid-week workouts will be accessible through our TrainingPeaks on-line schedule/ journal tool, and may be done on your own or with other F4 athletes in Boulder on Tuesday and Thursday evening, or Denver on Thursday evening at 6 pm.

• E-mailed Coaching and               feedback will be provided in between Group Workouts
• Smaller Groups will be formed based on your “reasonably challenging” half marathon goal for the season:
  
  • FAST- sub 1:50
  • FORWARD- 1:50 – 2:10
  • SPORTS- 2:10 +
• If you are using the training to prepare for a different goal race, your Coach will help you make the necessary minor               modifications to your schedule.

• A hotel block at a “favorable” location in Moab will be reserved, and made available only to F4 runners. 

  Fees: ALL CANYONLANDS                 ENTRIES ARE SOLD OUT
  $214 w/ Race Entry; $164 without; $129 for Remote w/ Race Entry. (Remote athletes may attend up to 3 group workouts).

Holiday Program
Keep the pounds off and the pace going through the Holiday Season…
Runs October 31st – December 31st, 2007

Training Schedules- We will aspire to three 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 or recommended indoor cross training such as yoga, Pilates, and strength training.  Schedules will be accessed through our customized online TrainingPeaks system, and workouts will be automatically e-mailed to you daily.

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 coaching will be done at Saturday workouts when you will have in-person access to FastForward Staff and smaller groups.  In addition, a FastForward Coach will be available mid-week, both in- person and via e-mail to help address your Holiday Program training questions.

Group Workouts:

• Mid Week- Including warm ups, these workouts will take about an hour and follow an assortment of hilly and flat               courses.  Paces will range from quite EZ to occasional 5K pace running.  Our first mid-week meeting will be the Trick or Treat Trot on Wednesday October 31st, then again on Tuesday, November 6th.
• Saturday-  Expect a thorough warm up, followed by an EZ run from 60- 75 minutes in duration on assorted               terrain.  Finish with stretching and Amino Vital sports recovery drink.  Our first               Saturday workout will be November 3rd.

Pace Groups

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

2nd Annual Trick or Treat Trot -  Join us in costume on Halloween evening at North Boulder Park for 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 ‘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 few that may fit into your schedule. Race Entry Fees are NOT included in the Holiday Program fee.)