Team GFR 26.2, 13.1, 10k, 5k and Relay Training

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Oct 27th TEAM GFR Training Program Celebration - Registration - Program Overview (PDF updated 10/18/11)

Join our successful TEAM GFR 26.2, 13.1, 10k, 5k and Relay Training Plans for 2012. You will never believe how much you'll look forward to getting up early on a Saturday morning!

• Expect consistent improvement by following a plan
• Learn how rewarding training can be when it's fun and social
• Receive sound advice from John and Susan Gallagher's years of coaching experience
• Be motivated by hanging out with other motivated runners
• Reach your goals with the work you do and the friends who help you get there
• In today's world, it's a good addiction to have. What are you waiting for?

PROGRAM FEATURES/BENEFITS:

• Individualized Pacing and Heart Rate Guidelines
• Customized Training Plan based on your personal data
• Daily Detailed Workouts delivered to your e-mail or smartphone
• Month/Week-at-a-Glance Training Calendar
• Click on each of the images below for a preview
• Training Blog: Confused by all the available information on the web? View helpful tips on: Gear and Gadgets, Training and Racing Tips, Injury Prevention, Race Results and more.
• 10% discount on all purchases at Gallagher Fitness Resources during your training program. (Excludes Garmin and nutrition products). Throughout the year, we will have other freebies, promotions and giveaways from partners and sponsors exclusive to TEAM GFR Training Plan participants.

Click on each of the images below for a preview.

Daily Workout

Training Calendar

Nightly Workout Mailer

TRAINING FORMAT:

• An on-line Runner's Data Survey will help determine your appropriate training level and pace group. Once you complete the survey, a training plan will be automatically generated matching your experience and ability.
• The four training levels include: Beginner, Recreational, Advanced, and Competitor
• Within each level, runners with the same goals run in similar pace groups
• Saturday morning group training doesn't work out for you? Don't fret. You can still benefit from the individualized guidelines and do the training on your own.

TRAINING PLANS:

• 5k - 10 weeks total [9 wks building to your event + 1 wk recovery workouts]
• 10k - 10 weeks total [9 wks building to your event + 1 wk recovery workouts]
• Half-Marathon - 13 weeks total [11 wks building to your event + 2 wks recovery]
• Relay - 13 weeks total [11 wks building to your event + 2 wks recovery]
• Marathon - 22 weeks total [20 wks building to your event + 2 wks recovery]

REGISTRATION OPTIONS:

New for 2011-2012! Sign up for a block of time or for an individual training plan for 5k, 10k, Half-Marathon, a Relay or a Marathon.

• The block of time option remains from prior years. It offers flexibility to move between training plans and event distances for a period of 12 months, 8 months or 6 months.
• If you want to opt for a shorter period of time, choose an individual plan for your goal event: 26.2, 13.1, Relay, 10K or 5K. See above for details.

TRAINING LEVELS:

Beginner:

• Currently runs infrequently, active 3-5 days/week
• Wants to run more consistently
• Workouts include a combination of running and walking
• Build a solid endurance base by safely and gradually adding time and mileage
• Some hill work is included
• Learn the importance of varying pace and effort
• Complete your first 5k, 10k or half-marathon

Recreational:

• Has experience running 5k's, 10k's, relays, half-marathons or marathons
• Prefers to keep goals general in the midst of a busy life
• Sees running as a social outlet
• Enjoys running at a comfortable pace, but would like to improve over time
• Provides structure necessary to improve and flexibility to run a variety of race distances
• Offers a suggested "up tempo" day on either Tuesday or Wednesday each week
• Workouts help build strength and develop pacing skills
• Most of all, Recreational Level workouts are designed to keep the injuries away

Advanced:

• Has a definite target time or pace in mind and wants more intensity in workouts
• Helps develop running skills and strengths and is more challenging
• Balances harder workouts at a faster pace with recovery runs at a slower pace
• Focuses energies on one or two goal marathons or half-marathons a year
• 10k and 5k plans will include workouts at a local track
• Scheduled mid-week intensity session each week
• Wider variety of workouts for Saturday runs

Competitor:

• For those committed to achieving top performance
• Workouts suited for sub-3:50 marathon, sub-50:00 10k, or sub-24:00 5k (or better)
• Has a definite target time or pace in mind and can handle more intensity in workouts
• Encourages racing and other endurance-based activities
• Builds a solid program of anaerobic sharpening with strength-endurance workouts
• Wants a Boston Marathon qualifying time or to gain an extra edge as a triathlete

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Updates: Refer to our Team GFR Training Page and Team GFR Training Blog for updates and exciting news.

Questions? 503-364-4198

Susan Gallagher Susan@ActiveSalem.com
John Gallagher JohnG@ActiveSalem.com

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