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Click here for more information and Fast Track registration
Dear Kalamazoo Area Runners (KAR) Members and Friends,
In addition to a new start date, April 15, this year’s Fast Track program is adding an optional second workout each week and a plan to create supportive and strong training (pace) groups.
In addition to the Tuesday track workouts, Thursdays we will meet to do speed endurance workouts that complement the speed building Tuesday workouts. Thursday’s workouts will focus on lowering your lactic threshold and building the confidence to hold a solid and fast pace for a full 5k and 10k.
Also this year, we are going to make a concerted effort to identify runners with similar running abilities (mostly similar VO2Max abilities) and group them together in supportive pace groups for every workout. Training partners are the key to great training and we want to build those groups.
Finally, for the Walk-to-Run group, new this year Tuesday workouts will be dedicated to teaching and building good running habits so to avoid injuries and ease into good running.
FAST TRACK TRAINING PLAN
5K & 10K Training
Overview
The Tuesday track workouts will cycle through four separate sub-target-race distance paces and one target race distance pace workouts. In the cycle, one day’s workout will be intervals at mile race pace, one day at 3k race pace, one day at 800 race pace, and one day at 5k or 10k pace. The pace for the intervals will be based on your current VO2Max ability (or goal race pace). The second time through the cycle, the pace will be dropped to match the improvement in your fitness.
The Thursday, off-track, workouts will focus on improving your lactic threshold (the foundation of racing endurance). The workouts will be either steady runs at lactic threshold pace or intervals at lactic threshold pace. Your threshold pace will be determined by your VO2Max. The first workouts will be relatively short in volume and then increase as the weeks progress.
Session Organization
Practices will start with an explanation of the workouts and its goals. Then, to prepare for running fast, we will do a warm-up run followed by warm-up drills. After the warm-up we will break into pace groups. The pace groups will be organized according to VO2Max paces. After the workout we will always do a cool-down run and some stretching (if time). The number of intervals will always be given in a range, the Fast Track II runners (those runner fewer miles per week) can do the shorter end of the range, and the Fast Track III runners can do the high end of the range.
Tentative Workout Schedule
Because Constant Contact will not keep columns intact (or I just can’t figure it out), please go to the Runsignup page link below to see the detailed (each day) workouts schedule.
Walk-to-Run Training Plan
The objective of the walk-to-run training plan is to build the leg strength to finish a 5k, to build the aerobic conditioning to finish a 5k, to build the confidence to finish a 5k, and to teach good running habits (good movement). To accomplish these goals, Tuesday’s track workouts will focus on the technical side of running: good movement and leg strength. As the workouts progress, we will turn those good running habits onto endurance.
Tentative Training Schedule
Because Constant Contact will not keep columns separate, please go to the Runsignup page link below for the daily workout schedue.
Program Information
The Fast Track program runs 9 weeks on Tuesday evenings April 15, 2025 through Tuesday, June 10 and prepares runners for the Kalamazoo Klassic scheduled for June 14 2024 and other summer 5k and 10k races. Sessions are conducted at 6:00 pm Tuesday evenings (walk-to-run starts 5:30pm) at WMU Kanley Track..
Program Levels
The 2025 Fast Track 5k and 10K training program offers three levels of workouts designed to meet your goals whether a beginner or experienced runner. Led by trained KAR coaches, the program includes training schedules, individual guidance, clinics and structured Tuesday track workouts.
Program Levels are as follows:
- Fast Track I (Beginner Walk to Run 5k Program) – Fast Track to running – Geared towards transitioning the new runner from walking to running and completion of a first 5k.
- Fast Track II (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).
- Fast Track III (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).
Registration
Program is $35 to Members of Kalamazoo Area Runners (KAR) through April 30 ($45 May 1 – May 30). If not already a member, participants must join KAR (new members) or renew (expired members) prior to registering for the program. The cost of a one year KAR membership is $20 Student/$25 Individual/$35 Family.
Once you have joined KAR, the system will allow you to register for the Fast Track Program. Registration is required and the program will cap at 100 participants.
Click here to join Kalamazoo Area Runners (KAR)
Testimonials
Wonderful experience! The Kalamazoo Area Runners Fast Track Program was just what I was looking for in a training program. The experience helped to launch me into the running community. All of the coaches were knowledgeable and informative and really tried their best to make sure participants were prepared to meet the program and personal goals. -Maleeka
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
We look forward to running with you this summer! If you have questions, please e-mail Mike Straubel at mike.straubel@kalamazooarerunners.org