The Fast Trax program is community-based. Each athlete follows a similar template, which can then be modified to match individual goals for specific events. We work together as a group but continue to have some individuality in terms of how we define "Impress yourself". The program is based on the training philosophies of Lyle Knudson and Jan Olbrecht with the base of the program focusing on “speed” development, for all events including up to ultra-marathons; which makes running and skiing at progressively increased event paces more efficient, allowing great long-term development potential. As we improve pure speed, we improve speed endurance (allowing us to carry that pure speed over increased distances) and specific endurance (allowing us to run and ski at increased paces over our specific events).
The shop Run Workouts are community based runs lead by various veteran run club members on Wednesday's and Saturday's and are open to everyone on a drop in basis. You can use these workouts in conjunction with your current program or you can sign up to be a Fast Trax Run & Ski Club Member to start a training relationship working the weekly workouts into an overall plan for specific events. We currently do not offer drop in Nordic workouts.
The shop running workouts are done on grass from the first week in May to the August Long Weekend to prepare for the key trail events at which point we switch to the pavement until the end of April to prepare for the main spring and fall marathons.
The aim of the workouts within the Fast Trax program is to help you run/ski at faster paces over given distances by training primarily by “running/skiing” repetitions at fast paces at shorter distances and avoiding too much running/skiing at slower paces at longer distances.
The interval workouts are completed as fast as possible considering the length of reps, number of reps, and recovery periods. As in a race, pace early reps and systematically increase effort across reps to maintain or increase pace across reps.
Avoid sprinting out at the beginning of workouts/races, ‘jogging’ in the middle, and sprinting in at the end. This results in significantly reduced training effects.
The most important aspect of your tempo workout is to understand that they are controlled tempo workouts, completed on recovery-adaptation days; so the pace and volume must be controlled to allow full recovery-adaptation between formal workouts and prior to competitions, but rather than running/skiing long and slow on these days, we get in some training that contributes to performance with short crisp tempo workouts.
Fitting strength into your endurance focused program can be difficult as you do not wish your strength program to negatively affect your aerobic development but with some proper planning you can combine both successfully into a single session.
If you are interested in receiving guidance and starting an training relationship simply fill out our club "Registration Form".
Once Jack, a certified NCCP Level lll coach, receives your registration form, he will email you to find out your goal races and will then individualize your training program. He will then email you the program for you to follow which you can use in conjunction with our free club drop in workouts or use at your own pace.