• health seminars
• weekly email health & wellness tips
• fitness demonstrations (strength training, stretching)
• yoga class
• nutrition & body composition presentations
• various other notable health & wellness speakers

 * Presentations and seminars will take place immediately following the Saturday morning team runs.

Saturday Morning Team Runs
Our main team run/walk will take place EARLY on Saturday mornings. We will begin with shorter Saturday morning runs that gradually increase to distances that prepare us to successfully run a half marathon. All Saturday morning runs will be done with pace teams (see below). 

Saturday runs will regularly begin between 6 and 7am with longer runs and slower running paces starting at earlier times. Start times will be staggered and adjusted each so that the all participants finish together between to allow for speakers and presentations at one common time (8:30 am).   

Tropical Park Thursdays
The FOGO program suggests 2 runs in addition to our Saturday team run. To try and provide an extra supported group run, there will be a run each Thursday evening at 6:30pm in Tropical Park. We will meet anyone who wants to join us at the track inside the park for a warmup, a run of 25-45 minutes, and then a series of activities from strength and core straining, stretching, and plyometrics. This run is open to the public so bring a friend with you and just stop on by to join us!  

Run - Walk Method
Not sure about running 8 or 10 miles straight? Don't worry about it! FOGO Runners will use a run - walk interval that breaks the entire run into small, more manageable segments. For example, runners in a 4-1 interval pace team will need only to focus on running 4 minutes at a time with an ensuing 1 minute walk break that allows everyone to catch their breath, lower their heart rate, and get ready for the next 4 minute run segment. Interval training is the ideal method for beginning and intermediate runners to safely progress through a training program - gradually increasing their pace and running intervals along the way.

FOGO Pace Teams
The true secret to running success (and succes in any training program) is developing a strong team to train with - day in and day out. You will find that your association with a running "team" will help provide you with the motivation and encouragement to keep up your training. Just when you are about to hit that snooze button, the thought of your teammates waiting for you will motivate you to get moving.

Over the initial few weeks of the program, while the runs are still relatively short, we will work to help everyone find the right pace "team" for their needs. We will have pace teams for every speed of runner - from fast-paced runners on down to our army of walkers! All of our pace teams will be lead by 1-2 trained team leaders who will help provide guidance and develop camraderie throughout the training program.