Training

St Pete Running Company is dedicated to runners young and old, experienced or new to running. We are pleased to announce training programs that meet the needs of all levels of experience. We will be offering Track and Speedwork Programs, Half Marathon Training, Triathlon and Duathlon Training, and one on one coaching (see Coaching tab).

 

Skyway Training

Have you signed up for the Skyway 10k or just need to be held accountable to do hill workouts? Come be a part of our Bridge Training workouts!
This 5 week session will start January 21st and end on February 18th, the week before the Skyway 10k. The official dates for each session are Jan 21st, Jan 28th, Feb 4th, Feb 11th, and Feb 18th at 9 AM. The location will vary with each session, but there will be hills and/or bridges at each one! Each workout is different and will focus on a specific skill for hill running guaranteed to improve your fitness and do so without causing injury to your body.
Why do hill/bridge training?
Hill training is important for a number of reasons. In a nutshell, hills are important because they create variety and intensity, which improves your endurance, anaerobic capacity, speed, power, running form, and overall strength.

Who?

This program is designed for any runner who share any/all of these goals.

  • If you are training for the Skyway 10k
  • Understand the importance of staying healthy and want guidance/leadership to help them achieve their goals.
  • Want to learn how to run hills more efficiently and without injury

Participants should be in good health and cleared by a doctor to be able to run. You should be able to complete a 3 mile walk/run before joining the training group. Yes, it’s okay to take walk breaks.

Cost?

    The cost for the program is $50 for the 5 weeks or $15 for a single workout. If you register for the whole program you will receive 10% Discount in store purchases until March 5.
    If you would like more information on this training session please call the store at 727-800-5043 or email Jimmy.

     

     

    Couch to 5k

    The kick off for this will be Saturday, Feb 17th at the grassy lot north of  AL Lang Stadium.  This training group will prepare you for the Race for the Cupcake 5K.



    Cost: $120.00 for 5 weeks of training and it includes your entry into the Race for the Cupcake 5K on March 24, 2018. Also, ALL PARTICIPANTS in the course RECEIVE 10% DISCOUNT IN THE STORE.

    LIMITED TO 50 PEOPLE!
    So be sure to sign up early by stopping by the store or calling (727-800-5043) to make sure you secure a spot! Or you can sign up online!

    Weekly Workouts: This is a 5-week course. Our workouts will be Mondays at 6:30 PM, Wednesdays at either 5:30 AM or 6:30 PM (dependent on your schedule), and Saturdays at 9:00 AM.

    Must be in good health and able to handle exercise.
    All you need to bring is your smiling faces, running clothes, running shoes and a water bottle.

    The premise behind this program is simple: to introduce you to regular jogging, running/walking sessions, help you get fit, and to have fun.

    Race for the Cupcake 5K takes place Saturday, March 24, 2018 at Pass-A-Grille Beach. This race is a ton of fun! And you get a cupcake at the finish!  This 5K will be on the "sugary" sands of Pass-a-Grille Beach, Florida! The race will cap at 600 participants, be sure to sign up soon.

    If you have any questions please contact the store 727.800.5043 or email Jimmy.

     

     

     

    Winter Speedwork

    REGISTER NOW

    St Pete Running Company is proud to present our 10-Week Winter Speedwork program. Starting on January 24th and ending on March 28, we'll meet on Wednesdays every week. 

    You don't have to be fast to join us for speedwork. All levels of runners and joggers are welcome to come out for weekly workouts.

    Speedwork Program on Wednesdays:

    We will offer two sessions on Wednesdays:

    - Mornings at 5:30 AM. Meet at Northside Christian School (Address: 7777 62nd Ave N, St. Petersburg, FL 33709).

    -Evenings 6:30 PM. Meet at Northside Christian School (Address: 7777 62nd Ave N, St. Petersburg, FL 33709) .

    About the Program:

    This program has been developed to help increase your pace. We'll be working on VO2 Max & Lactic Threshold Intervals. We have assembled an expert coaching team to take your running to another level. Attendees should expect to become more efficient & faster at running... Particularly over shorter distances of 5km and 1 Mile. We will be conducting a Time Trial on the track for the first and last session to see how much you improve. Bring a water bottle, a towel, running clothes and running shoes!

     

    Cost:

    $99 for an 10-week Speedwork Program. Drop-in rate is $15. If you have purchased a Track Pass in the past, you can still use the pass to attend however many sessions remain on your Track Pass. You can purchase these at the store, on the website, or at the track.

    Join Run St. Pete:

    Be sure to join our running club, Run St. Pete. To join you simply need to request to follow the private Facebook Group Run St. Pete and agree to their bylaws.

     

     

    More Information about Speedwork

    This program has been developed to help increase your pace. We'll be working on VO2 Max & Lactic Threshold Intervals. We have assembled an expert coaching team to take your running to another level. Attendees should expect to become more efficient & faster at running... Particularly over shorter distances of 5km and 1 Mile. We will be conducting a Time Trial on the track for the first and last session to see how much you improve.

    What: Weekly Speedwork lead by expert running coaches.

    What to bring: Running Shoes and running clothing. We prefer if you change before you get there but if you’re coming from work you can change in the bathrooms. Also bring water/sports drink, a beach towel, and a snack to eat on the way home after training.

    What to expect:  We will do a light jog to warm up for 10-15 minutes, followed by some dynamic stretching and easy drills. Don’t worry, we’ll teach you all of this stuff. The coaches will break you into pace groups and you’ll run the workout. Your coach will tell you what paces or “splits” you’ll want to do when they explain the workout for the night. The first week we will have you perform a short time trial so we can assess your fitness and put you into groups so that you have people of your ability to train with.

     

     

    FAQ:

    I’ve never done speedwork before. Am I going to get left behind?

    A: No, we will be very instructional and make sure you’re not missing anything.

    I’m not very fast. Is speedwork just for sprinters and elite athletes?

    A: No, you will benefit from this also. You don’t have to be fast. One common misconception is that all speedwork is sprinting. Realistically one session will entail some easy jogging, walking, medium effort running and also a small amount of hard running. You’ll probably never have to run at a maximal 100% effort.

    Is this going to hurt?

    A: Sometimes you’ll be running hard enough to where you couldn’t comfortably carry on a conversation. If performed correctly you should be slightly sore after training. This is a good kind of sore and your body will bounce back stronger. You probably won’t be limping around for 3 days after training, that’s not our style.

    Can I bring my kids?

    A: Yes, we would like for kids to be able to participate as long as they are serious and can reasonably keep up. If they are there to watch only, feel free to bring books, blanket etc.

    How do I sign up?

    A: You’ll want to come to St. Pete Running Company, 6986 22nd Ave North, St. Petersburg and sign up there. You’ll need to fill out a liability waiver stating that you are in good enough physical condition to be training. If you can’t make it to the store to enroll, simply bring cash or your card to Walter Fuller park on Wednesday. Try to get there by 6:10. Also, you’ll want to join our free club Run St. Pete in order to stay in touch with training opportunities and all the details.

    What if I miss a day?

    A: If you miss a session, that's okay. We know not everyone can make every week due to conflicts like vacation. Track Passes don't have to be used consecutively. These sessions will roll over into future training programs. Due to the progressive nature of interval training, the best results are usually achieved with consistent training. The more consistent your training is, the more consistent your results will be. But missing a week here and there will not be too much of a hindrance.

    Rain?

    A: We still run in the rain and it usually feels great! If there is lightning within proximity we reserve the right to cancel it. Please check the Facebook Group Run St. Pete to be kept up to date with training and how it regards to weather conditions.

    If you have more questions please call the store 727-800-5043 or contact Jimmy.

     

    Coach Jimmy

     

     

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