For runners, the Winter and Spring
months are typically a time for specialized training regiments
Base Building and Speed Work.
this means getting your body used to running on a consistent basis - a
key component to begin any running program, and a great start toward
training for half marathons or full marathons.
runners, this means switching from the high mileage demands
associated with marathon training to significantly lower mileage, but
increasing speed work and strength training - all necessary elements
improving race times.
offers several programs that incorporate the above options.
each program, we provide the tools and encouragement to
our runners to test their new found fitness and abilities at various
Spring-time 5k and 10K races.
At the end of our
16-week program, Sacfit is teaming up again with CRRM to
American River Parkway Half-Marathon/5K - Sacramento's
Spring-time half-marathon and 5K race. The race will be held on
April 29, 2016, to coincide with our
final day of the program.
All these factors
contribute toward improving running performance and form, as well as
fitness and health. But in
keeping with the Sacfit philosophy, these programs are also designed
to keep getting fit a fun, enjoyable, and interesting endeavor. After
all, if it's
not fun, what's the point?
All Sacfit programs are designed to consider the busy schedules of our
lives. While some adjustment and priortiy must be made for any
new undertaking, our programs ensure that you will not be consumed by
workouts. Following is our typical weekly schedule:
- Monday - Recovery Workout
- Tuesday - Specialized Workout -
Stairs or Track
- Thursday - Specialized Workout -
- Saturday - Long workout
morning workout is the "long" run. A 30 to 40 minute (or 2-4 miles)
run starts the program and then gradually increases in
or mileage, over the course of the program.
workouts consist of 20 to 30 minute runs (3-4 miles) and only
marginally increase over the season. Once daylight savings comes in
March, we offer a supervised
Tuesday workout the track (CSUS or ARC or Folsom Community College) and
supervised Thursday night workout around McKinley Park or at William
That's three meeting times a week to provide you optimal motivation!
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The most important component to
sensible and safe training is not pushing too hard too soon. In
running, that's finding the right pace. In order to find the right pace
for you, we conduct a Pace Finder run. The Pace Finder run is not a
race. Rather, it is easygoing run or walk (or both) at a
pace that is comfortable enough for you to carry on a conversation
throughout the run or walk.
As you complete
your run - anywhere from one to two miles, Sacfit coaches
track and record your time. Your time determines your pace
which we assign as color groups - Blue, Green, Gold, Red or
Purple. And from there the fun begins...