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.
| Location * | Day | Time | Usual Meeting Spot |
| Boulder | Tuesday | 9:00am | Tom Watson Park |
| Boulder | Tuesday | 6:00pm |
Tom Watson Park |
| Boulder | Thursday | 7:00am | Tom Watson Park |
| Boulder | Thursday | 6:00pm | Tom Watson Park |
| Denver | Thursday | 6:00pm | Washington Park |
| Boulder | Saturday | 8:00am | Tom Watson Park |
| Denver | Saturday | 8:00am | Assorted Locations |
*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.
| o Sub 7’s (about a 43:30 10K) o Sub 8’s (about a 50:00 10K) o Sub 9’s (about a 56:00 10K) o Sub 10’s (about a 62:00 10K) o Sub 11’s (about a 68:00 10K) o Run for Fun! (Aspire to run most of the race without much concern for time) |
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.
