About This Program

Sponsored by Skratch Hydration, this program is designed for those who want to maintain the fitness they've built up or begin to establish a baseline. The workouts will focus on making fitness enjoyable and making improvements throughout the 7 weeks. Our workouts will be time-based, so there is no pressure to meet any certain distance. Go at your own pace; the workout is yours! The first 30 participants to register for Use It or Lose It will receive a free custom Fractel hat.

Goal Race

We will train for the Fair Oaks Chicken Run on May 4th. This course is known for its hills, and it is half paved and half dirt trail. All of these aspects will be incorporated into the training program so you’ll be ready to tackle the 5-mile race with confidence!

Kick-Off Informational Meeting

Join us on Wednesday, March 19th at 6:00pm at Fleet Feet Folsom for information and a shakeout run! This is a chance to meet the coaches and hear more about the program, even if you aren’t signed up yet.

Weekly Workouts

• March 19th to May 3rd
• Wednesdays at 6 pm
• Saturdays at 7:30 am
• Workouts will be at various locations in the Folsom area

Training Schedule

• Wednesday: Intensity such as intervals, hills, and tempo to improve your fitness.
• Saturday: Easy paced long runs will build each week from 40 to 100 minutes. 
• Your training schedule will include workouts for you to do on your own throughout the week, which will help you see more progress. If you cannot make a workout, you will have a schedule to continue to follow the plan.

Education

Coaches and special guests will educate you in person and via email on topics such as mobility, injury prevention, how to prepare for race day, and more. They are also a resource and support for you along the way. Skratch Hydration will provide free samples of nutrition and hydration products to all participants.

Group Training Atmosphere

Enjoy the safety, accountability, information, and motivation of a coached group workout environment. We also have a private group in Strava for you to share, communicate, and get motivation from your fellow training members. 

Coaches

• Heather Noguera: Coach Heather is the newest member of the coaching staff. Her journey started in Limitless in 2020. She joined Limitless as a new runner and ended up running a half marathon in three months and hasn’t stopped since. She has run multiple 5K’s, 10K’s and half marathons in the last five years and is always looking forward to that next race. Fleet Feet Folsom’s training programs have offered Heather and numerous others community, inclusivity, diversity and the love of road running. She has three mantras: positivity, perseverance and paying it forward. Coach Heather is excited to share the road with you in 2025!
• Del Marks: Bio coming soon!

Minimum Activity Level

You should be able to walk or run 30-45 minutes, 3 times a week at the start of training.

Safety Precautions

We reserve the right to cancel practice for any unsafe conditions such as, but not limited to, weather or air quality.

   

Questions?

Email either of our Training Program Directors:

• Amy - amyw@fleetfeetroseville.com
• Rachel - rachel@fleetfeetfolsom.com