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Training Programs

2023-2024 Holiday Series Training Program

 

Get in the holiday running spirit this season with 4RUN3!  This program is an annual favorite and a great way to stay motivated through the winter months!  Whether you're looking to maintain your base over the winter or to race-hop with a bunch of awesome people, this is the group for you!

Choose from 3 options:

1.     Session I: Fall 5K/10K Program Only: 12 Weeks for $80

  • Begins on Wednesday, 10/11/23 and concludes on 1/1/24
  • Two group run/walks per week (including race days)
  • Holiday races: East Longmeadow Spooky Sprint 5k, Stuffing the Pantry 5k, Hot Chocolate Run for Safe Passage, and Gordy's First Race 5k/10k. 
  • 24 group workouts (including race days)
  • Team support at all races
  • Includes a program-specific 4RUN3 long sleeve technical shirt

2.    Session II: Holyoke 10K Program Only: 11 Weeks for $80

  • Begins on Wednesday, 1/3/24
  • Concludes at Holyoke St. Patrick's Day 10K on 3/16/24
  • 22 group workouts (including race day)
  • Team support on race day
  • Includes a special 4RUN3 program-specific ear warmer!

3.    Entire Holiday Series: 23 Weeks for $140 (save $20!)

  • Register for both sessions and get $20 off! (46 group workouts total)
  • Get both the long sleeve AND the ear warmer!

Meeting Locations:

  • Session I group workouts:  Wednesdays (@ 6pm) from 4RUN3, Saturdays (@ 9am) will be at 4RUN3 and Cyr Arena in Forest Park (schedule provided upon registration)
  • Session II group workouts: Wednesdays (@ 6pm) from 4RUN3, ALL Saturdays (@ 9am) from Cyr Arena in Forest Park

Series Races/Events:  (PLEASE NOTE: registration fees are not included in our program fee, but we anticipate that races with a * will provide us with a coupon code/discount)

  • Saturday, 10/28/23: East Longmeadow Spooky Sprint 5k*
  • Thursday, 11/23/23: Stuffing the Pantry 5k* (East Longmeadow)
  • Sunday, 12/3/23: Hot Chocolate Run for Safe Passage (Northampton)
  • Monday, 1/1/24: Gordy’s First Race 5k or 10k* (Westfield)
  • Saturday, 3/16/24: Holyoke St. Patrick’s Day 10k* (Holyoke)

Training Overview:

  • All levels of runners, run/walkers, and walkers welcome!
  • Headlamps AND blinking/reflective things are REQUIRED in this program.  Thank you in advance for your cooperation.
  • Group sessions on Wednesdays @ 6:00 P.M and Saturdays @ 9:00 A.M.
    • For race weeks, schedule may change - full schedule will be provided in program packet.
  • Participants should be able to comfortably run, run/walk, or walk 2 miles.
  • Session I program routes will be between 2 miles and 6.2 miles in length (depending on which track - 5k or 10k - that you choose).
  • Session II (Holyoke) program routes will be between 3 miles and 6.5 miles in length.
  • 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), strength training routines, stretching suggestions, and more (program packet will be sent electronically before program starts - hard copy available upon request).
  • 4 runs per week recommended (2 with group) plus 1-2 days of strength training.
  • Coaching lessons/talks before each session will focus on form, nutrition, mental training, and more!
  • All workouts begin with dynamic stretching and light balance work to warm up and help avoid injury.
  • Recommended post-run stretching routine provided.

Registration Fee Includes:

  • two group meetings per week
  • Session I: customized program long-sleeve technical shirt 
  • Session II: 4RUN3 program-specific ear warmer
  • post-run hydration (and sometimes treats!)
  • detailed route maps
  • suggested strength training routines
  • punchcard coupon loaded with in-store savings possibilities
  • team support and encouragement
  • group support on race days
  • race discounts (excluding Hot Chocolate Run)
  • weekly training eNewsletter
  • and more!

For more info & registration, click here!

 

 

Spring 2024 Half & Full Marathon Training Program

Join us this spring as 4RUN3 takes on two amazing races: REVEL White Mountains and The Boston Marathon!  Join us for your first or your fastest and add some community to your training!   

Program Basics:

  • Full Marathon - $125.00
    • 17 week program
    • Training begins Thursday, 1/11/24
    • 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, 2/1/24
    • 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 @ 8:00 A.M.
  • Every Sunday and on alternating Thursdays, workouts will begin and end at 4RUN3 in East Longmeadow.  Every other Thursday we will meet at Minnechaug in Wilbraham for a hill workout (we may also include other hilly locations in the area).
  • Graduation Race Options:
    • REVEL White Mountains Marathon & Half Marathon (join team "4RUN3" at registration to save $5!)
    • 2024 Boston Marathon
      • Note: Although in person training with the group will not begin until 1/11/24, we recommend you start training for Boston the week of 12/18/24, (two weeks earlier than the group to total 17 weeks). Upon registration you will receive a program packet, complete with a 17 week Boston-specific schedule.
    • $25.00 fee to modify training schedule for alternate goal races and to be provided with modified routes (add as a separate item before checking out)

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 Fees Include:

  • 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 possibilities
  • team support and encouragement (perhaps the most valuable perk!!)
  • private Facebook group
  • and more!

For more info & registration, click here!

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