The Running Program

For runners, the Winter and Spring months are typically a time for specialized training regiments like Base Building and Speed Work.

For beginners, 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.

For experienced 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 toward improving race times.

Sacfit offers several programs that incorporate the above options. And with each program, we provide the tools and encouragement to inspire our runners to test their new found fitness and abilities at various Spring-time 5k and 10K races.

At the end of our training program, Sacfit is teaming up again with race manager Rich Hanna to present  The 12th Annual American River Parkway Half-Marathon/5K – Sacramento’s largest Spring-time half-marathon and 5K race. The race will be held on April 28, 2018, 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?

General Weekly Schedule

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 – Tempo
  • Saturday – Long workout

The Saturday morning workout is the “long” run. A 30 to 40 minute (or 2-4 miles) run starts the program and then gradually increases in duration, or mileage, over the course of the program.

The mid-week 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 a supervised Thursday night workout around McKinley Park or at William Pond.

That’s three meeting times a week to provide you optimal motivation!

Click here for more details

Pace Groupings

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 walk – anywhere from one to two miles, Sacfit coaches record your time. Your time determines your pace group, which we assign as color groups – Blue, Green Gold or Red. And from there the fun begins…