Froggy Hollow 9 Hour Training

925 West 7th Street, Frederick, MD 21701

First Run

Sunday, November 5, 2023

Start Time

7:00 am

Training Runs

Every Wednesday Every Sunday

Start Time

6:00 pm 7:00 am
David Welch

Coach: David Welch

David ran his first race at the 2004 Edinburgh, Scotland 10K and his first marathon in Barcelona, Spain in 2006 but it wasn’t until moving to Frederick in 2011 that he began racing more regularly. It was also in Frederick where David discovered ultra running, completing his first Catoctin 50K in 2013. He has since completed over 35 ultra distance races, including seven 100-mile races.

David began coaching in 2015, after receiving his RRCA coaching certification. Since then, he has coached athletes of all abilities training for 5K PRs to 200 mile races, last person standing backyard ultras, and everything in between. But his passion lies with helping runners conquer ultra distance races, particularly those on the beautiful trails of Frederick.

In addition to his coaching certification, David has a Ph.D. in Plant Molecular Biology, a certificate in plant-based nutrition, and is currently Chief Scientific Officer and Co-founder at Synthesis Capital, an investment manager created to transform our food system through food technology.


Virtual Training

We also offer virtual training options for half marathon training. You can either purchase a training plan or sign up for monthly virtual training with access to an expert coach.

Sponsored by Altra

Description

At Charm City Run our goal is to safely train runners towards reaching their goals of finishing your first ultra, achieving PR and everything in between. The power of the group atmosphere makes the journey fun and enjoyable while encouragement from your coaches makes the long runs much easier.

Each group will meet twice a week for 16 weeks for runs and learn about hydration, trail running, easy runs, recovery runs, hydration, nutrition, injury prevention and much more along the way. Weekday runs will consist of hills and track workouts. Weekend morning runs will be trail runs at local parks, unless weather forces us to stay on the roads.

Our Froggy Hollow 9 hour training starts on November 19th and will target our Froggy Hollow 5&9  race, or any other early spring ultra’s in the same time frame. Training plans can be adapted to your target race.

Requirements

To safely meet your goal of the 50 miler, we do ask that you have completed at least two marathon distances and have a strong base level of trail running under your belt. Are you not sure if you meet these requirements? Don’t worry, ask the coach at your location on the information night.

What To Expect

  • Supported group runs and workouts twice a week with planned routes, hydration and companionship
  • Positive and welcoming atmosphere for runners and walkers of all levels
  • Weekly training plans – beginner and intermediate options
  • Access to expert coaching services and advice
  • Gait analysis with footwear recommendations
  • 10% store discount at Charm City Run
  • 15% off Charm City Run signature races
  • Nutrition, gear and injury prevention education
  • Altra training premium

Questions

Do you have a question about our training programs? Email our training director, Kelly Maurer, at kellym@charmcityrun.com and we will get back to you with more information..

Froggy Hollow 9 Hour Training

925 West 7th Street, Frederick, MD 21701

First Run

Sunday, November 5, 2023

Start Time

7:00 am

Training Runs

Every Wednesday Every Sunday

Start Time

6:00 pm 7:00 am

Sponsored by Altra

Description

At Charm City Run our goal is to safely train runners towards reaching their goals of finishing your first ultra, achieving PR and everything in between. The power of the group atmosphere makes the journey fun and enjoyable while encouragement from your coaches makes the long runs much easier.

Each group will meet twice a week for 16 weeks for runs and learn about hydration, trail running, easy runs, recovery runs, hydration, nutrition, injury prevention and much more along the way. Weekday runs will consist of hills and track workouts. Weekend morning runs will be trail runs at local parks, unless weather forces us to stay on the roads.

Our Froggy Hollow 9 hour training starts on November 19th and will target our Froggy Hollow 5&9  race, or any other early spring ultra’s in the same time frame. Training plans can be adapted to your target race.

Requirements

To safely meet your goal of the 50 miler, we do ask that you have completed at least two marathon distances and have a strong base level of trail running under your belt. Are you not sure if you meet these requirements? Don’t worry, ask the coach at your location on the information night.

What To Expect

  • Supported group runs and workouts twice a week with planned routes, hydration and companionship
  • Positive and welcoming atmosphere for runners and walkers of all levels
  • Weekly training plans – beginner and intermediate options
  • Access to expert coaching services and advice
  • Gait analysis with footwear recommendations
  • 10% store discount at Charm City Run
  • 15% off Charm City Run signature races
  • Nutrition, gear and injury prevention education
  • Altra training premium

Questions

Do you have a question about our training programs? Email our training director, Kelly Maurer, at kellym@charmcityrun.com and we will get back to you with more information..

David Welch

Coach: David Welch

David ran his first race at the 2004 Edinburgh, Scotland 10K and his first marathon in Barcelona, Spain in 2006 but it wasn’t until moving to Frederick in 2011 that he began racing more regularly. It was also in Frederick where David discovered ultra running, completing his first Catoctin 50K in 2013. He has since completed over 35 ultra distance races, including seven 100-mile races.

David began coaching in 2015, after receiving his RRCA coaching certification. Since then, he has coached athletes of all abilities training for 5K PRs to 200 mile races, last person standing backyard ultras, and everything in between. But his passion lies with helping runners conquer ultra distance races, particularly those on the beautiful trails of Frederick.

In addition to his coaching certification, David has a Ph.D. in Plant Molecular Biology, a certificate in plant-based nutrition, and is currently Chief Scientific Officer and Co-founder at Synthesis Capital, an investment manager created to transform our food system through food technology.


Virtual Training

We also offer virtual training options for half marathon training. You can either purchase a training plan or sign up for monthly virtual training with access to an expert coach.