Chicago Fitness & Recovery Center

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Winter 13.1 and 8K

LONG --> STRONG

WINTER ENDURANCE (13.1) and SPEED (8K) TRAINING


This upcoming season of EDGE Run Club will be a complete 21 week training cycle that starts with Half Marathon Focus, and then transforms into Speed Focus (8K)

Key Training Phases*
Phase 1 10.31.22 - 1.29.23 Training Focus on F^3 Half Marathon (largely endurance based, building an optimal aerobic base)

Phase 2 1.30.23 - 3.26.23 Training Focus on Shamrock Shuffle 8K (more speed focus, with easy longer supporting efforts)
*Also AOK if you are training for a race with a similar race date!

Training kicks off Monday Oct 31st 2022
(EDGE Membership not required -- Spots are LIMITED!)

REGISTER HERE

PRICING


EARLYBIRD THRU 10.1.22

$125* or $200

AFTER 10.1.22 OR UNTIL WE CAP!

$175* or $250



*EDGE Members receive heaps off of registration – longest season yet + lowest price ever = Best Value!

THINKING OF TRAINING FOR MORE THAN 1 SEASON OF RUN CLUB? GET AN ANNUAL MEMBERSHIP AND SAVE!

TRAINING INCLUDES:

Weekly Sessions: 2 Coached Sessions per week – Thursday (Intensity) and Saturday (Long Run)
Intensity Run (*NEW DAY and TIME!*): Thursday 6 am (~60 mins) from EDGE (Speed and Tempo)
Long Runs: Saturday 8:00 am from EDGE
Weekly Education: At runs and via newsletters

Free Training Peaks Account: With full plan & pace card guidance (see pace chart below)
Coach Access: Direct email to EDGE Coaches to help answer your training and racing questions

Written Workouts Will Include:
Speed and Tempo Runs: Focused on Speed and Form, these weekday runs will press the pace to develop run efficiencies
Recovery Runs: Progressive, aerobic focus on these lighter effort days for active recovery

Long Runs (Paces every: 30s from 6:45-10:45/mile): Not just a Long Run, these days grow in mileage and mix up speeds, terrains and efforts so you can tackle any challenge on race day!
Strength Sessions (yep that’s right – STRENGTH WORK!): Run-specific strength training sessions written in for 2 times/week to keep you strong, speedy and injury-free



EDGE Group Training Plan will be written by Nike Running Coach and EDGE Owner, Robyn LaLonde and vetted through our EDGE Coaching Consortium.

REGISTER HERE



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