The 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 method that breaks the run into smaller, more manageable segments. For example, runners in a 4-1 interval pace team need only to focus on running 4 minutes at a time with a 1-minute walk break in between that allows everyone to catch their breath, lower their heart rate, and prepare 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 your running distance each successive week. 

FOGO Pace Teams
One of the true secrets to running success is developing a strong social support system to train with day in and day out. You will find that your training with a "team" will help provide you with the motivation and encouragement when you need it the most. 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 a pace team for every speed - from faster paced running on down to our growing army of walkers! We will do our best to make sure that all pace teams are lead by experienced and trained team leaders who will help provide guidance and develop camaraderie throughout your training!!

Saturday Morning Team Runs
Our main team long runs will take place EARLY on Saturday mornings. We will begin with shorter runs that gradually increase to distances that prepare us for the ING Miami Half Marathon. All Saturday morning runs will be done with our pace teams. 

Saturday trainings will begin between 6:00 and 7:00am with our longer workouts starting at earlier times. Start times will be adjusted and staggered so that we all finish together between to allow for speakers and presentations at one common time (approximately 8:00am).   

Monday Evening Training @ Tropical Park
The FOGO Training Program suggests a minimum of 2 additional weekday runs in addition to our Saturday morning training. To provide extra training support, we will host one weeknight training session at 6:30pm in Tropical Park (7900 SW 40th Street) beginning Monday, October 3rd. The team will meet at the north end of the park, outside of the track and field stadium, for a 50-75 minute workout session that will include a series of activities from strength and core training to stretching and plyometrics. Initially, these workouts will focus on developing a great endurance base, but as our fitness levels increase we promise to find new and exciting ways to physically challenge you! 

Thursdays in Key Biscayne
Beginning in November, we will look to add a 2nd weeknight session in Key Biscayne every other Thursday evening. This training session will be designed to add a little more variety to our training and allow us to enjoy the beauty of South Florida. Starting at 6:30pm, we will head up and down the Key Biscayne bridge to maximize our leg strength and lung endurance!

The weekday workouts are open to the public so bring a friend or your family with you and stop by to join us!