Fall 2023 Full & Half Marathon Training Program

Join us this summer and fall as 4RUN3 takes on the Wineglass Race Series!  This is an exciting opportunity to earn some fun swag!  Wineglass is a fast, flat course and a great place for a PR or for a first full/half marathon experience!  

Program Basics:

• Full Marathon - $125.00
  • 17 week program
  • Training begins Thursday, 6/8/23
  • Long runs start at 5 or 8 miles and max out at 20 miles (depending on track - see below)
• Half Marathon - $100.00
  • 14 week program
  • Training begins Thursday, 6/29/23
  • Long runs start at 4 or 7 miles and max out at 13 or 16 miles (depending on track - see below)
• All levels and paces welcome – train for your first or your fastest!
• Group runs (both programs) on Thursdays @ 6:00 P.M and Sundays @ 7:00 A.M.
• Workouts will begin and end at 4RUN3 in East Longmeadow
• Graduation Race: 2023 Wineglass Race Series (program can also be modified for goal races within a month of October 1st)

Training Overview:

• Workouts will begin and end at 4RUN3 in East Longmeadow.  Long run routes also often extend to Longmeadow, Springfield, Wilbraham, Somers, and Enfield.
• Two “tracks” offered in both half and full programs – Track 1 option features an average amount of training volume (good for first time half or full marathoners or those with a history of overuse injuries), while Track 2 features a higher amount of training volume (good for uninjured runners looking for more training volume).  We can help you decide which track is right for you!
• Full marathon training participants should be able to comfortably run or run/walk a 10k distance before starting this program (previous completion of a half marathon is recommended, but not required).
• Half marathon training participants should be able to comfortable run or run/walk a 5k distance before starting this program (previous completion of a 10k is recommended, but not required).
• Long runs on Sunday mornings feature our famous 4RUN3 Water Angel support stops.
• Route maps with turn-by-turn directions provided.
• Additional navigation support available using RunGo app and/or Garmin Connect (with compatible devices)
• All members will receive a program packet with suggested training schedules, speedwork guidance, recommended stretching routines, foam rolling guide, gear up list, and more
• Strength training circuits included
• 4-5 runs per week recommended (2 with group).
• All workouts begin with dynamic stretching to warm up and help avoid injury.
• Recommended post-run stretching routine provided.
• Please note: Although we will always do what we can to pair you up with runners of similar pace, we cannot guarantee that you will always have someone at your pace to run with.

Registration Fee Includes:

• two group meetings per week
• pre planned routes (available as hard copies, through the free RunGo app, and/or through Garmin gpx file)
• weekly eNewsletter with routes and links to pertinent articles
• group form coaching (with access to one-on-one coaching appointments)
• customized program technical shirt
• included strength training workouts
• infamous 4RUN3 Water Angel support stops on long runs
• one post-Sunday long run pancake breakfast
• occasional post-run treats!
• punchcard coupon loaded with in-store savings possibilitiesteam support and encouragement (perhaps the most valuable perk!!)
• private Facebook group
• and more!

For more info & registration, click here!

Summer 2023 5k/10k Training Program

Summer training is heating up at 4RUN3!  Looking to get back into running (or walking!), to start running, or to maintain your fitness with moderate miles? Then this program is for you!  ALL levels of runners, run/walkers, and walkers are welcome!  

Program Basics:

• Two "tracks" will be offered:
  • The 5K track, which starts at 1 mile and maxes out at 3.5 miles
  • The 10K track, which starts at 3 miles and maxes out at 6.5 miles
  • Each group session will feature two routes, one for each track.
  • Participants can start in whichever track they like and can switch back and forth as needed.
• Training begins Monday, 7/17/23
• Group sessions on Mondays and Wednesdays @ 6:00 PM
• All group sessions will begin and end at 4RUN3, located at 78 Center Square in East Longmeadow.
• The graduation race for this program will be The Simsbury River Run, a scenic, fast, and flat course (great for PRs!)
  • The cost of the race registration is not included.
  • Participation in the graduation race is encouraged, but not required.

Training Overview:

• 5K participants should be able to comfortably run, run/walk, or walk 1 mile.
• 10K participants should be able to comfortably run, run/walk, or walk 3 miles.
• Route maps with turn-by-turn directions provided.
• Additional navigation support available using RunGo app.
• All members will receive a program packet with suggested training schedule(s), optional strength training routines, recommended stretching routines, and more.
• 3-4 workouts per week recommended (2 with group) plus 1-2 days of cross training (optional, but recommended).
• Group coaching will be done through in person sessions (with optional individual coaching available upon request).
• Coaching focus is on injury prevention, improving efficiency, and mental strategies.
• All workouts begin with dynamic stretching to warm up and help avoid injury.
• Recommended post-run stretching routine provided.

Registration Fee Includes:

• two group meetings per week
• freeze pops after every run!
• training schedule (one for each track)
• 4RUN3 Running Club membership
• customized program technical shirt
• detailed route maps
• team support and encouragement
• weekly training eNewsletter
• and more!

For more info & registration, click here!