The Fast Trax Marathon Club is designed to provide runners and Nordic Skiers of all abilities a proven training schedule, based on quality mileage, hard workouts and core strength training in a group setting. The camaraderie of other athletes provides a supportive environment to help you reach your goals. The Marathon Club is geared toward runners and skiers who would like a detailed training program. The program helps runners and skiers of all abilities make smart training decisions, use better and more efficient workouts, establish good training routines, peak for big events and get the most from their training. .

The current schedule is designed around a quality long interval workout on Saturday followed by two days of relatively easy, yet long, recovery workouts, followed by two hard interval workouts on Tuesday and Thursday alternated by easy recovery workouts and core strength workouts. The easy days between workouts allows the athletes to be more aggressive on their main workouts.

You do not have to be an expert runner or skier to become a member of the Fast Trax Marathon Club. If you are interested in starting an training relationship, all you need to do is to contact us via email, phone or stop by the shop and let us know about your future goals and objectives. Then we will put together a training program with the most proper training solution to suit your needs.

Marathon Club ~ $50 per year

• Club singlet or t-shirt
• Event specific sports nutition
• Event specific effort based pace chart
• Event specific core strength program
• Event specific training program
• Club workouts
• 15% discount at the shop year round
• Additional club clothing offered at cost pricing, ie club jacket, vest, & ski suit(nordic)

Registration

To become a member of the Marathon Club simply fill out our club registration form and drop it off at the shop or if you are out of town download the club registration form and fax or email to the shop.

Once we receive your registration form with goal races, we will set up your training program and then email you the program for you to follow which you can use in conjunction with our club workouts or use at your own pace. Once you have received the program you can email, stop by the shop or call with any questions you might have.

If you do not wish to have a detailed program, that is no problem, the Marathon Club workouts are drop in workouts and are free of charge, you do not need to register, just show up ready to run or ski. The courses will be explained before each workout and there will be post run refreshments after the Saturday workouts at the shop.

Run Marathon Club Workouts - Year Round

• Tuesday @ 6:15pm @ Fast Trax ~ Tempo Intervals ~ Specific workouts posted on Shop News Page
• Thursday @ 6:15pm @ Fast Trax ~ Tempo Intervals
• Saturday @ 8:30am @ Fast Trax ~ Tempo Intervals

Ski Marathon Club - Fall & Winter
Group Nordic Ski Workouts

• Tuesday @ 6:15pm @ Goldbar Pavilion ~ Tempo Intervals ~ Specific workouts posted on Shop News Page
• Thursday @ 6:15pm @ Goldbar Pavilion ~ Tempo Intervals
• Saturday @ 8:30am @ Goldbar Pavilion ~ Tempo Intervals

Marathon Club Training Schedule
Basic program

• Monday ~ Rest Day
• Tuesday ~ Tempo Intervals ~ 4 x 10min
• Wednesday ~ Easy + Core Strength
• Thursday ~ Tempo Intervals ~ 3 x 15min
• Friday ~ Easy + Core Strength
• Saturday ~ Tempo Intervals ~ 2 x 20min
• Sunday ~ Long Workout

Advanced program

• Add an additional morning workout of 20 to 60min's to basic program.

Marathon Club Training Approach

At Fast Trax we look at a five step approach to training when preparing for a specific event;

1. Nutrition ~ Using balanced whole food nutrition to find your optimal race weight to reduce stress on your body
2. Core strength ~ Strengthen abs, psoas, hip flexors, upper hamstrings, glutes and other structural systems to allow maximum power to be distributed throughout a workout or race, decreasing chance of injury.
3. Technique ~ Develop midfoot technique to avoid potential injury from heel strike running
4. Anaerobic fitness ~ Build fitness before adding high mileage
5. Event specific long run ~ Once anaerobic fitness has been increased we can then extend our long run to match goal race distance

• Training Approach