Beginner

The beginner group is designed for people just starting out or getting back into shape. We know everyone is at a different stage of fitness and ability, so our training accommodates everyone. Beginner runners should be able to run/walk one mile when you join.

Beginner group training focuses on building basic running mechanics including:

  • Posture
  • Breathing
  • Balance
  • Strength
  • Endurance

You will begin training with two weekday workouts and a Saturday long run. Your personal distances and intensity will be personalized to your base fitness level. To help you develop reasonable goals, you will complete a fitness/running form assessment with your coach at the beginning of your training.

After starting the program, most beginner runners will work up to running 3-4 days a week with a total weekly distance of 10-20 miles.

Intermediate

The intermediate group includes runners with some training experience. You've probably run a few races – 5K, 10K or half/full marathons – but you're wanting to learn more and improve. If you join this group, you should be able to complete a 10K or more without stopping. 

Intermediate group training focuses on:

  • Improving running form

  • Improving endurance (breathing and other techniques)
  • Increasing core strength
  • Stretching and flexibility

  • Understanding and improving your cadence, foot strike, etc.

Your weekly training includes two weekday workouts and a Saturday long run. Most intermediate runners will run 4-5 days a week with a total distance of 15-30 miles per week. 

Advanced

The advanced group includes runners with a Boston qualifying time, a sub-40 minute 10K (men) or a sub-45 minute 10K (women) or similar achievements. Advanced runners have been running for a while and compete in races, but are looking for ways to improve. Most advanced runners are running 5-8 minute/mile paces for the half/full marathon distance. 

Advanced group training focuses on:

  • Perfecting running form
  • Improving endurance (breathing and other techniques)
  • Finding your optimal cadence

Your weekly training includes two weekday workouts and a Saturday long run. Most advanced runners will run 5-6 days a week with a total distance of 25-50 miles per week.