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).
Training
Threshold & Speed Training Program
What: Our popular Weekly Speedwork lead by expert running coaches on the Track
Where/When to meet: We will offer sessions each Wednesday
- 5:30 AM or 6:30 PM. Meet at Northside Christian School (Address: 7777 62nd Ave N, St. Petersburg, FL 33709).
Program Details:
Our track training program will help to make you a stronger, faster and more capable endurance runner. Expect to be able to run faster for longer by the end of this program. It will have 2 key focuses.
1st Focus: Lactate Threshold Improvement.
We will focus on training you to run faster for longer periods of time. Participants can expect to spend some time training at a comfortably uncomfortable pace at which they can raise their lactate threshold by training the body to clear lactate at a given speed. The desired result is to improve endurance, and get used to holding a faster pace for a longer duration of time. Our expert coaching staff will produce specific workouts wherein you will run below & at your own lactate threshold while on the track. Not sure of your lactate threshold? No problem! We will teach you what you need to know!
2nd Focus: Speed Improvement. (Leg Turnover)
We will continue to focus on threshold improvement while adding an element of neuromuscular conditioning to training. Our coaching staff will apply some quicker & shorter stimulus in order to specifically train athletes to run at a faster than lactate threshold pace. Our objective is to get you to turn the legs over a begin developing footspeed, but without dumping a lot of lactic acid in your system.
Think of it this way. We are baking a cake. We will first build a nice foundation and then we will put icing on that cake. Aerobic Running and the threshold running is the foundation while the anaerobic work is the icing.
What to bring: Running shoes and running clothing. We prefer if you change before you get there but bring a dry shirt to change into after training. Also bring water/sports drink, a beach towel or yoga mat and a snack to eat on the way home after training.
What to expect: We stay physically distant the entire session, meaning at least 6 feet apart. 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. Certain groups will be running intervals on the track while other groups will be doing core, mobility or strength exercises on the grass or outside lanes of the track.
Cost of the program:
The cost is $80 for 8 weeks of training. The sessions do not roll over, meaning at the end of the 8 week program any outstanding passes expire. The program is non-refundable. Running rewards those who are consistent so be sure to focus on coming every week if possible.
Mitigation Strategy:
- Wear a mask throughout the check-in. Once you are at your safe station & physically distant you may remove your mask.
- We stay at least 6 feet apart at all times.
- Expect to be running in a group (spread out) with 5-6 other people who may run approximately your pace.
- bring your own water bottle as we won’t be using water coolers for hydration
- You’ll set up your towel/mat on the outside lanes of the track and keep your belongings there so no one else touches them.
FAQ:
I’ve never done track or 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. Or you can sign up over the phone by calling us at 727-800-5043. However, you will still need to sign a waiver in store or at the track.
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.