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, 5K/10K Race Training, and one on one coaching (see Coaching tab).
Training
Winter Wednesday at the Track
What: St Pete Running Company is proud to present our Winter Wednesday Threshold and Speed Training program. 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.
When: Starts on November 30th, 2022 and meets every Weds at 6:30 PM through January 11th, 2023
Where to meet:
- Azalea Middle School Track: 7855 22nd Ave N, St. Petersburg
- Please park on 26th Ave North behind the school, or in the pool parking lot at Walter Fuller Pool. (7891 26th Ave North, St. Petersburg)
Dates: Every Wednesday 11/30/22 – 1/11/23
Arrive at 6:15 PM
Nov 30th
Dec 7th
Dec 14
Dec 21
Dec 28
* Jan 4
* Jan 11
Who’s it for: Anyone looking to improve their running for 5k up to Half Marathon.
What we do: Comprehensive Running Training each week. Includes best practices for warmups, drills to improve running form, plyometrics for better form and faster speed, structured & progressive speed work which targets each energy system required to proficiently race. End result is you should be faster with better running economy if you complete this training and do the other runs throughout the week.
Target Race: St. Pete Running Company 10k @ St. Pete Beach Classic, January 14th
Cost: $99
* indicates location to be determined. We will likely be using the same track at Azalea or potentially move back to Northside Christian School once their track’s resurfacing has been completed (scheduled for late December/early January.)
10K Training
Stay fit & focused this winter while you Train for a 10K race with St. Pete Running Company.
What: A comprehensively coached training program which meets 3 times a week with a virtual option.
Target Race: St. Pete Running Company 10k @ St. Pete Beach Classic, January 14th
When: Program starts Wednesday, December 7th and concludes with the 10k Race on Saturday, January 14th, 2023.
Provisional Schedule:
Monday: Easy Aerobic Run + Drills, 6:30 PM @ St. Pete Running Company.
Wednesday: Speedwork and Plyometrics @ Azalea Middle School Track, 6:30 PM. (There may be some optional morning sessions.)
Saturday: Weekly long slow distance run at varying locations. (Store, St. Pete Beach, Downtown St. Pete, etc.)
Athletes will receive a weekly email from the coaches which will outline training and recovery protocol for that particular week.
Cost of the program: $120 for a 7-week Speedwork Program. Drop-in rate is $15
Runners receive 20% discount off shoes at the beginning of the program, plus 10% off in store through the entire program
Gear Required*:
- 1-2 pair of running shoes
- Proper running attire: Shorts, shirt. Bring a change of clothes for after training
- Suggested: Garmin or fitness watch to track distance/pace
- Arm band, waist belt or a means to run with your phone
- 2 bottles to bring to training. 1 with water and the other with electrolyte drink
- Sweat towel
*Athletes will qualify for discounted gear at St. Pete Running Company
FAQ:
What if I can’t attend all sessions?
Athletes will get an email with what the workouts are, so they can do those on their own.
Do I have to do the 10K Race?
No, you’re not obligated to do the race. Some just like to do the training with a group for accountability and fun. Also, others will be training for a half marathon distance and they can utilize this training as well.
Is the race included in the training?
The cost of the race is not included in training.
What if I’m not that fast?
This program is for those who can jog at least a minute. The training will incorporate walk breaks in order to help you build stamina. Athletes will be grouped based on abilities with the goal of having everyone training with people of similar abilities.
Are there morning training sessions?
There will be a few opportunities for morning training for the Wednesday workouts, but we aren’t allowed to use the track in the mornings. We will alert everyone when there is a morning option is available and we’ll meet at Walter Fuller Park. Athletes should expect to attend the PM sessions or complete the Wednesday workouts on their own of need be.
Can I train with headphones?
Yes, but in a group setting we recommend not using them and rather communicating with your training partners. It contributes to the environment and helps people form friendships.
Do the sessions roll over:
They do not roll over. After the program you’ll have the opportunity to enlist in the next training program but sessions don’t roll over.
When will we be back on the track at Northside Christian School?
As soon as possible. We will keep everyone updated as soon as the information about their resurfacing gets communicated to us. Recent reports have told us it could be as soon as January.
Track Bundle
As a special we are opening up 30 comprehensive track passes to train with us for speedwork on Wednesdays. The passes are valid anytime we have group training at the track, commencing 11/30/22 and running through 5/31/23. These are not a free entry to the track anytime, but only to train with us. When we open mornings up, you can also use them in the morning with us, but there are no guarantees we will have morning training.
Cost: $199 (that’s less than $7.50 per coached session, in other words, that’s 50% savings vs the cost of paying drop ins!)
General FAQ for Track and Speed Work
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.