Welcome and thanks for your interest in Endurance Matters and F3 Coaching Summer 10k training Program! Below you will learn all about what this coaching partnership has to offer you!
Goals and Purpose of this Program:
The goal of this program is to provide a 12 week training program that is tailored to your skill level and will prepare you to improve your ability to run a later summer/early fall 10k. This program will provide you with the appropriate mileage, drills, advice, and body weight strength work to help you run your best 10k. It doesn’t matter if you are looking to break 40, 60 or 90 minutes. We want to help you reach a new personal best.
To participate in this program you must be at least 18 years of age, be able to run 3-4 miles, have completed at least a 5k distance race. If you don’t meet these requirements but believe you can handle this program just send an e-mail to email@example.com
The program is limited to 30 individuals and may fill up fast. The sooner you sign up the better. $10 off your total if you refer a friend.
You can pay up front:
By May 27th for $175
May 28th price jump to $199
Pay every 4 weeks:
$75 per 4 weeks, First payment due before or on June 10th, and following payments due July 8th, and August 5th.
Below are several races that would fit in well with this training program. (Entry costs NOT included)
Father’s Day 5k– June 16th, 2019 (1st week)
Firecracker 5k– July 4th, 2019 (4th week)
Human Race 10k,5k– Saturday July 27th, 2019 (7th week)
Fortitude 10k– Monday Sept. 2nd, 2019 (12th week)
All runners will be placed into low, medium and high mileage groups. Your plans will be provided Via Final Surge It is a FREE app for you to use where you can log your mileage and interact with your coaches.
- Low: For runners whose long run is between 4 to 6 miles and weekly mileage is between 10 to 15 miles.
- Medium: For runners whose long run is between 6 to 8 miles and weekly mileage is between 15 to 30 miles a week.
- High: For runners whose long run is between 10 to 12 miles and weekly mileage is over 30 miles a week.
We all know runners need strength training, but we don’t always get it done. With this program
you won’t need a gym membership because we have written in strength work for you. The strength is all body weight oriented so you can complete it anywhere! The program has repeated workouts so you can assess you growth and is designed specifically for runners. Strength routines and individual exercise will be provided in you training plans and be visible on youtube via Endurance Matters Coaching Channel to do on your own when needed!
Try out these routines before and after your runs before you start the program:
Pre Run Routine: https://youtu.be/v4yGD8t9ohA
SAM #1: https://youtu.be/cZkYVj6nLkg
Tuesdays are for intervals and we would like to open multiple time slots to do your workout: 5 am, or 6pm. This is to help those of you with busy schedules be flexible with your workout times. Workouts will vary between several locations in Fort Collins throughout the program.
Saturdays are for Long runs and we will be meeting at various locations on Saturday mornings at 7:30 am.
We will be doing strength work together after Tuesday and Saturday workouts. So be sure to alot ~10-20 minutes of time for that beyond total running time when considering what time slots you choose each week.
- 15% off Altitude Running during the program
- Discounted Gait/ Movement analysis with ProActive PT OR Up and Running PT
- Discounted Nutrition Consultation with Katie Kissane @ NoCo Sports Nutrition
- 20% of Metabolic assessments for better HR Zone analysis @ ProActive PT
How to Sign up:
Fill out the google form below.
Use this link if you hare having trouble seeing the shortcut above: CLICK HERE
We will contact you to answer any questions you have an provide you with coaching contract and sign up forms.