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.