Workouts will include training techniques such as intervals, tempo runs, long runs and hill training.

Educational sessions will include nutrition, injury prevention and treatment as well as race strategy and preparation. We will give you all the information necessary to improve your running!

The group meets twice a week:

• Tuesdays at 6:30pm at The John Carroll track or the Bel Air store to run some hills in the neighborhood.
• Saturdays at 7:30am at various locations such as the Bel Air store, Ma and Pa Trail. and the NCR Trail.

We request that you are comfortable running a minimum of 15 miles a week and/or 5 miles at a time by July 10th.

Fee: $125, $15 off for repeat participants. Fee DOES NOT include actual race registration fee.

What you get:

• Coaching and a training plan for 14-weeks
  
• Weekly e-mails from coach
  
• Full access to coach via store, e-mail and phone for questions/advice
  
• Fluid support on long runs
• Route sheets provided for store and downtown runs
• Technical shirt with program name on it
• 10% discount on all merchandise at the store for the duration of the training program
• A great group of participants many of whom have done the program before and will offer peer advice
  
• A lot of fun!