FSRC Half Marathon Training Program

Mon August 1 - Sat October 22 Frederick, MD 21701 US Directions
Training

Fall Half Marathon Training

8:00AM EDT - 7:00AM EDT
Open to ages 16+.
Place
See Various Locations Above
Frederick, MD US 21701
Description

Frederick Steeplechasers Running Club
Half Marathon Training Program

Dates: Monday, August 1, 2022 to Saturday, October 22, 2022

Goal Races: Baltimore Half Marathon – October 15, 2022 OR Freedom’s Half Marathon – October 22, 2022 

Program Length: 12 weeks

Information Meeting: Thursday, July 21 @ 6:00 PM at Charm City Run

Group Runs:

Tuesdays, 6:00 AM
8/2 - Thomas Johnson Middle School 
8/9 – Walkersville High School
8/16 – Thomas Johnson Middle School
8/23 – Baker Park
8/30 – Baker Park

Tuesdays, 6:30 PM (time subject to change depending on weather and group feedback)
9/6 – Thomas Johnson Middle School
9/13 – Walkersville High School
9/20 – Baker Park
9/27 – Thomas Johnson Middle School
10/4 – Walkersville High School
10/11 – Baker Park
10/18 – Thomas Johnson Middle School

Saturdays, 7:00 AM, Various locations in or near Frederick (time subject to change in September based on group feedback)
Locations may include Baker Park (2x), Whittier Elementary School, Zi Pani (2x), Lewistown Elementary, Utica Park, FCF Church (2x), Catoctin Nature Center (Middletown), Ballenger Creek Park, Shepherdstown (course preview run subject to when Freedom’s Run organizers communicate date)

Coaches:

Michele Newton
Andrea Thompson
Amanda Berry

Program Description:

The FSRC Half Marathon Training Program is ideal for the first-time or intermediate half-marathoner, and is a great way to improve your running and meet other runners in our community. Each participant is given a training plan including recommendations for mileage, cross-training, and days off. While some runs will need to be done on your own, volunteer coaches lead group runs twice a week. Group runs are encouraged, but not mandatory.  A private Facebook page provides a place to coordinate additional runs with other participants, and get support and advice from more experienced participants and your volunteer coaches. We try our best to answer your questions, or at least connect you with someone who can. Participants must be at least 16 years of age on program start date.

You must be a paid member of FSRC to register for this training. If you are not a member, it's only $20 to join FSRC and you get this training and so much more. Click on https://steeplechasers.org/membership/join/ to learn more and follow the instructions to join. If you think you are already a paid member of the club and you can't register, please check the spelling of the name you used to join the club, using https://runsignup.com/Club/SearchForRenew/668. Once you've joined the club, or renewed your club membership, come back here to register for the training.

Cost: $0 for current Steeplechasers members

Prerequisites:

To help protect against injury, we strongly recommend you are:

  • Consistently running or run-walking (at any speed) 3 days a week or more, for at least 6 months
  • Comfortable running or run-walking 5-6 mile long runs
  • Have the blessing of your physician if you have some sort of medical issue that may affect your participation (heart issues, orthopedic concerns, etc.)

To Register:

Please complete all steps:

(1) Make sure you are a paid member of the club by checking https://steeplechasers.org/membership/registered-members/. If not already a paid member, you need to join before registering for the training program. You can renew or join at https://runsignup.com/fsrc. Click Renew to renew your membership or Sign Up to join. If you're asked to claim your account, please see https://steeplechasers.org/membership/claim-account-rsu/

(2) Register for the training program by clicking Sign Up link at https://runsignup.com/fsrchalftraining

(3) Ask to join the FSRC Half Marathon Training Facebook page. The Facebook page is our primary means of communicating to keep you updated on when and where runs are occurring, to help you find support and get your questions answered by your coaches and fellow participants, and to notify you of cancellations due to weather. 

Training Contact Info

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2022 Fall Half Marathon Training Program Information

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PDF
2022 Fall Half Marathon Training Session Info

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PDF
2022 Fall Half Marathon Training Plan A

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2022 Fall Half Marathon Training Plan B

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Dynamic Warm Up Exercises

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Short Hold Static Stretches

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BASIC 5

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