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Team GFR Half-Marathon/Marathon Training
Join our store-based TEAM GFR HALF-MARATHON/MARATHON TRAINING PLANS available for the 2010 half-marathon and marathon seasons. We have programs available for Beginner, Intermediate/Recreational, Advanced, and Competitor Levels. WHAT'S NEW FOR 2010? We have updated the Recreational Level to the Intermediate/Recreational Level in the training plans. Nationwide, newer runners are flocking to the half-marathon distance. The same is true in the Salem-Keizer region. We have redesigned last year's workouts to better fit the newest wave of runners shopping in our store. More details. Beginner 10K Training Plans: 13 week sessions will be offered in 2010 for the beginner level. Participants must be running 30-45 minutes per run at least 3 days/week and can comfortably run a 5k prior to signing up for these training plans. TEAM GFR HALF-MARATHON/MARATHON TRAINING PROGRAM features the following great online benefits:
========================================= GROUP TRAINING FORMAT: Runners train in a group atmosphere on Saturday mornings. You will never believe how much you'll look forward to getting up early on a Saturday morning! Our program emphasizes fun and camaraderie. It will be easy to reach your goals with the support you get and the friends you make. There are 4 different levels of training plans. Within each of those levels, there will be a number of different pace groups. An on-line Runner's Information Survey will help determine your appropriate level. Once you complete the survey, a training program will be designed for you. BEGINNER LEVEL. The beginner level workouts include a combination of running and walking. By gradually adding time and mileage, these plans emphasize building a solid endurance base. Some hill work is also included. Progress gradually and learn the importance of varying pace and effort on your way to completing your first 10k, half-marathon, or marathon. 10k Plan- 13 weeks - Designed to help the beginner build gradually toward an eventual half-marathon or marathon. This program takes you from a 5k starting point to a 10k. Participants entering this program must be running 30-45 minutes per run at least 3 days per week and comfortably run a 5k event. Marathon Plan- 28 weeks - April 11, 2010 through October 23, 2010. PParticipants entering this program must be running 30-45 minutes per run at least 3 days per week and comfortably run a 5k event. INTERMEDIATE/RECREATIONAL LEVEL. Has experience running 5k's, 10k's, Hood-to-Coast, half-marathons, or marathons and prefers to keep goals general in the midst of a busy life. Sees running as a social outlet. This plan provides the structure necessary for improvement and the flexibility to run half-marathons instead of marathons. Be better prepared for Hood-to-Coast, or run marathons as active vacations in faraway places. This level offers a suggested "up tempo" day on either Tuesday or Wednesday each week. This workout helps build strength and develops pacing skills. It can be adapted to fit your goals. The best workouts are the FUN workouts! For 2010, the workouts have been updated to allow runners the flexibility of completing multiple half-marathons in a year or a few marathons at a leisurely pace. Most of all, the workouts for the Intermediate/Recreational Level are designed to keep the injuries away. ADVANCED LEVEL. Have a definite target time or pace in mind and want more intensity in your workouts? The Advanced Level is for you. The Advanced Level helps develop running skills and strengths and is higher on the "challenge" scale, but fun is still the emphasis! While the Recreational Level provides opportunities to do multiple half-marathons or marathons in a year, the Advanced Level focuses energies on one or two goal marathons or half-marathons. The mid-week "intense" workout and a wider variety of workouts for Saturday morning training runs provide a different emphasis. Suggested races on the Advanced Level calendar are shorter than the half-marathon. HOW DO YOU CHOOSE BETWEEN RECREATIONAL OR ADVANCED? If the goal is to do your half-marathons or marathons comfortably, or you plan to do MORE than 2 half-marathons or marathons a year, we're going to guide you toward the recreational group. If the goal is to do 2 or only 1 marathon in a year and you really have a target goal/pace/or PR in mind, then the advanced group will be the appropriate choice. As much as possible we want people to choose Intermediate/Recreational or Advanced based on training approach and experience rather than pace or "ranking" by speed. COMPETITOR LEVEL. For those committed to achieving top performance. Workouts suited for sub-3:45 and faster marathoners. This plan balances racing and other endurance-based activities with a solid program of anaerobic sharpening and strength-endurance workouts to maximize training time. If you want that extra edge as a triathlete, or a Boston Marathon qualifying time, this level will get you there. ========================================= TEAM GFR HALF-MARATHON/MARATHON TRAINING BENEFITS: A 10% discount on all purchases at Gallagher Fitness Resources during the entire training program. (Excludes Garmin and nutrition products). Throughout the year, we will have other "freebies," promotions and giveaways exclusive to TEAM GFR Marathon Program Participants. TRAINING PLANS FOR OVER 90 DIFFERENT HALF-MARATHONS and MARATHONS in 2010. The program is designed to let you stay in control of your schedule and goal events as we provide the guidance and encouragement. NEW TEAM GFR MARATHON TRAINING BLOG! Confused by all of the available information on the web? We will post helpful tips and invaluable information throughout the training program on the GFR Training Blog. Not sure how to do a workout? You may not be alone. Post a question and get it answered by a shared pool of workout wisdom from veterans and leaders in the program as well as John and Susan. The blog replaces the forum format of the past. While it will have a public area, the real information will appear in an exclusive area that only GFR Half-Marathon and Marathon Training participants have access to.
INDIVIDUALIZATION
========================================= TRAINING PLAN OPTIONS, DATES, and PRICES: Choose the time of year and length of training plan. Start with an event in mind and choose from time frames on the registration form. Half-marathon plans are 13 weeks. Marathon plans are 22 weeks. Available training plans allow you to combine half-marathons and marathons. Veteran participants select plans based on goal events and favorite times of the year to train. Options are based on most popular events chosen throughout our history of offering training programs. REGISTRATION OPEN Apr 11 - Apr 24, 2010 for this program:
REGISTRATION OPEN May 20 - June 7, 2010 for this program:
REGISTRATION OPEN July 24 - Aug 9, 2010 for this program:
========================================= Keep an eye on our website page for updates, more details, prices, and benefits of the TEAM GFR Half-Marathon/Marathon Training: http://www.activesalem.com/clinics/TeamGFRMarathon.php.
QUESTIONS?
Registration Form: HTML Version
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