Training group basics

When you join a Fleet Feet training group, you'll have plenty of company

So, you say you’ve taken the leap and joined a Fleet Feet training group, huh? Well, that’s fantastic, congratulations! Maybe it’s your first, maybe it’s not. Either way, no matter what distance you’ve signed up for (and we offer quite a few), there are a few basics you can expect throughout the course of your training.

First and foremost, you’ll get sage, valuable, time-tested advice from our coaching staff (remember, we’re talking more than 2,000 runners through the training programs over nine years of doing this). These folks have been educated and trained to work with runners of all levels, and their acumen is theirs to share. And their support and knowledge will help you achieve your race goal safely (and, you may have a little fun, if you’re not careful). So, use them. Ask them questions. Listen to them. They are there for you.

Next, as you start your program, you’ll discover the different phases of training. Fleet Feet Chico utilizes four phases:

• Base building
• Strengthening
• Sharpening
• Taper

Each phase is important and has its specific purpose, whether it’s getting the base mileage in the tank, strengthening through increased mileage and intensity, sharpening through a focus on speed, or safely decreasing mileage.

That segues nicely into a discussion about safely ramping up mileage. No matter what distance I’ve run through the years (whether it was the mile in high school or the marathon in my adult years), there’s always been a concentration on safe increase in mileage (if you’re an experienced runner chasing a new PR, the safe increase in intensity, as well). And I’ve always respected and taken that very seriously.

Increasing the mileage is part of the training program. It’s when your body acclimates to the required distance, and when your body is at its most vulnerable to injury—especially if the increase isn’t done safely. Follow the advice of your coach, as he or she has mapped your training program out specifically for you. If you feel you should be doing more mileage (or less), discuss this with your coach. Training programs are long endeavors that require patience and consistency.

Finally, let’s talk about consistency. Coach Susan Zepernick feels that consistency is key, and adds these lil’ tidbits regarding safety:

• Train consistently through the week—don’t be the weekend warrior
• Train according to the training plan Fleet Feet provides them. In other words, run the mileage at the pace provided on the days the schedule indicates—there’s a method behind the madness
• Be consistent with your warm up and warm down
• Be consistent with core strength training
• Be consistent about hydration and proper nutrition

You and your coach want you to train safely and remain motivated throughout your training. And sure, who doesn’t get a little frustrated and lack motivation every once in a while during the grind leading up to a race? It’s natural. But maintaining your consistency will give you a better chance of completing the program safely and killing it on race day (maybe even knock some time off your old PR).

We’re all different runners, and we all have different race goals, training styles and running paces. The training programs are here for you. When you build on the basics of the programs, you’ll have a better chance of coming out the other end safe and healthy.