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Training Programs

2022-2023 Holiday Series

 

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: 10 Weeks for $65

    • Begins on Wednesday, 10/26/22 and concludes on 1/1/23
    • 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. 
    • 18 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 $75

    • Begins on Wednesday, 1/4/23
    • Concludes at Holyoke St. Patrick's Day 10K on 3/18/23
    • 22 group workouts (including race day)
    • Team support on race day
    • Includes a 4RUN3 program-specific running hat!

    3.    Entire Holiday Series: 21 Weeks for $120

    • Register for both sessions and get $20 off! (40 group workouts total)
    • Get both the long sleeve AND the hat!
    .

For more info & registration, click here!

 

Spring 2023 Half & Full Marathon Training

 

Whether you're looking to do your first or your fastest half or full, this program is the one for you!  Join us for 15 fun-filled weeks of camaraderie, training, coaching, and accomplishments! 

 

Program Basics:

  • Full or Half Marathon
    • $100.00
    • 15 week program
    • Training begins Thursday, 1/5/2023
  • Information/Kick Off meeting will be held at 4RUN3 on Monday, 1/2/23 @ 6:00 PM
  • 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., beginning and ending at 4RUN3
  • Graduation Race Options: Rhode Races Newport Half or Full Marathon (4/15/23) OR Boston Marathon (4/17/23) (cost of race registration is not included)

Training Overview:

  • Workouts will begin and end at 4RUN3 in East Longmeadow (unless winter road/sidewalk conditions cause us to move to a safer location - usually either Wilbraham or Forest Park).  Long run routes also often extend into Longmeadow, Springfield, Wilbraham, Somers, and/or Enfield.
  • Two “tracks” offered:
    • the first option (Track 1) features an average amount of training volume and is good for all trainees, including first timers, those with a history of overuse injuries, and/or those just looking to finish.
    • the second option (Track 2) has a higher amount of training volume and is good for uninjured runners looking to improve upon previous full or half marathon times.
    • 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 comfortably run or run/walk a 5k distance before starting this program (previous completion of a 10k is recommended, but not required).
  • Full marathon program long runs start at 7 or 10 miles (depending on track).
  • Half marathon program long runs start at 3 or 6 miles (depending on track).
  • Long runs on Sunday mornings feature our infamous “Water Angel Support Stops”.  We can’t put into words how awesome and clutch these support stops are – you’ll just have to see for yourself.

For more info & registration, click here!

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