Fleet Feet Running Club | St. Louis

The 10K Training program is designed for the currently-casual athlete who is ready to take their training to the next level. We'll delve a little deeper into the subjects that will help you go beyond the 5K: speed training, nutrition management, hydration, safety & visibility, and more. Throughout the program, you'll gradually increase your mileage as you train mentally and physically for the 6.2-mile distance.

The 5K program is a learn to walk, run/walk or run program designed jump start fitness. During this program, participants are surrounded by a team of dedicated, motivated people all working toward the goal of becoming healthy and strong. By the time they cross the finish line of a 5K (3.1-mile) distance, team members will have learned the importance of proper form, stretching, hydration, and nutrition - all the tools needed to get started.

Despite being “short” from a distance runner’s standpoint, the 10K is a difficult race distance to master. The 10K is a blend of speed and endurance that necessitates running only a few ticks slower than 5k pace, yet for double the distance. Our FAST 10K Training program is designed to prepare advanced competitors for the exact physiological challenges of the 6.2-mile distance, teach the body and mind how to push, and perfect a pacing strategy.

Our Fast Half Marathon program is for experienced half marathoners who have made the transition from completing to competing. Program applicants are first assessed by our professional coaches and – if they have the foundation needed to train to race 13.1 miles in under 2¼ hours (10:30/mile long run training pace) or faster – are accepted into this positive, driven training environment.

Our Fast Marathon program is for experienced marathoners who have made the transition from completing to competing and want to run a Personal Record (PR) for their age, Boston Marathon qualifying time, or similar very challenging effort. Program applicants are first assessed by our professional coaches and - if they have the foundation needed to attain their goal - are accepted into this positive, driven training environment.

Our Half Marathon program is appropriate for anyone who wants to enjoy training to run or walk 13.1 miles between 1½ hours (8:00/mile long run training pace) and 3½ hours (17:00/mile long walk training pace). We welcome both first-time half marathoners and veterans and accommodate both runners and walkers looking for a structured program that will prepare them for the 13.1 mile distance.

Our Marathon Program is appropriate for anyone who wants to enjoy training to run 26.2 miles between 3 hours (8:00/mile long run training pace) and 5¼ hours (13:00/mile long run training pace). We welcome first-time marathoners and veterans looking for a structured program that will prepare them for the 26.2mi distance.

An effective off-season will allow your body to heal and adapt from the hard work of a training season, while also providing the opportunity to work on weak spots so they don’t derail the next training cycle. This 8-week program will focus on DISTANCE, targeting athletes looking to either (1) improve aerobic base or (2) prep for the next race distance (i.e. transition from 10K to half marathon OR half marathon to full marathon).

An effective off-season will allow your body to heal and adapt from the hard work of a training season, while also providing the opportunity to work on weak spots so they don’t derail the next training cycle. This 8-week program will focus on SPEED, targeting athletes who are looking to either (1) go "shorter, faster" or (2) improve form and efficiency for the next training season.

Off-road running is good for the body and the soul. Trails don’t pound the legs, their uneven surfaces and hills build leg and lung strength, and they provide a close-up view of Mother Nature at her best. Our Rock Runners program teaches participants how to safely enjoy off-road running and introduces them to different local trails.

The season of gloomy, dark days and colder weather is upon us. This season can also bring the hardest time of year to get out and do what we do: RUN! Winter Warriors is a fun, (slightly) competitive way to stay active when the weather would otherwise keep us inside (or inactive). We want running to continue to be a part of your lifestyle to stay mentally and physically healthy…even during the winter months.