Welcome to the 2018 Spring Session of the Kalamazoo Area Runners (KAR) Fast Track 5k and 10k Training Program (Kalamazoo)
The Fast Track program runs Sunday mornings from 7:45-9:00 am March 4, 2018 – April 29, 2018. The program will begin indoors at the WMU Read Fieldhouse indoor track and will complete its final weeks at the WMU Kanley Track outdoors. The Fast Track program is geared towards runners of all abilities and has four program levels ranging from beginner walk to run to competitive speed work.
The Fast Track Program targets the Borgess Run for the Health of It 5k and 10k to be held May 6, 2018 and includes weekly coach-led workouts, training schedules, email communications, social and spirit activities, educational clinics and assessments and more in a fun and supportive environment.
Fast Track I (Beginner Walk to Run 5k Program) – Fast Track to running – Geared towards transitioning the new runner from walking to running and the completion of a first 5k. Must be able to walk continuously for 30 minutes.
Fast Track II (Step Up 5k & 10k Program) – Fast Track to the next Step – Step up to the next level through our own custom designed program incorporating light fartlek (speed-play) and a gradual mileage build-up. Geared towards runners who have mastered their first 5k, and are ready to go the next level in training for the 5k distance, or to build up mileage to run their first 10k. (under 20 miles/week)
Fast Track III (Introduction to Speedwork 5k & 10k Program) – Fast track to speed work. Geared towards transitioning a runner who has some 5k and/or 10k running experience, but is new to track workouts and is looking for a lower mileage program (under 25 miles/week for 5k/under 30 miles a week for 10k).
Fast Track IV (Competitive Speedwork 5k & 10k Program) – Fast Track to maximum performance – Geared towards competitive runners with 5k and/or 10k racing and track workout experience who are seeking optimal performance and/or a higher mileage program (25 + miles week for 5k/30+ miles a week for 10k).
This was my first KAR experience and I had an awesome time learning about speed work and challenging myself while getting to know others. My coach Jay pushed me to work toward my goal time each week and made running in the heat, rain, and humidity so much fun. I noticed a difference in my times as well as my beliefs about myself as a runner. Everyone was so positive and encouraging. I mentally pushed past the idea that I would always be a “slow runner” and could not get quicker, now working on putting some of that speed work to use as I train for a distance run/half marathon. Already looking forward to the next Fast Track season! Thanks KAR and all of the great coaches!!! – Kari
This program is amazing! I started with a 5k, and then after two sessions, decided to go for a 10k. I felt respected and valued, even though I am one of the slowest runners. Anyone who is considering getting back into running should take a look at this program! – Sheri
Like many new runners, I never thought that I could enjoy running, but the Fast Track program, with its incremental training, helped me to feel confident and even excited about reaching new goals. The coaches were phenomenal–encouraging, engaging and fun. The tips I learned can be applied to more activities than just running. Excellent program! – Theresa