Welcome to Spring Into Speed 2023!
Spring into Speed is back! It is bigger, better, springier and speedier. This is an 8 week run training program designed to get you to your fastest 5k/10k/Half Marathon. In our 2023 sessions we are going to focus on strength, mobility, agility and biomechanics of running. You can expect our workouts to look a bit different this spring, but don't worry, there is still plenty of running involved. Having accountability to get you out the door, to be consistent, and to push yourself in your training is a one way ticket to success. Plus we all know that misery loves company so let's all run fast together! This training program is ideal for ALL levels of runners, whether you are already running a sub 20 5k or if you're just a beginner. It is adaptable for all. We will be targeting the Vintage Park Half Marathon/5k/Relay on April 23, 2023 in Houston, Texas as our goal race.
*New this year is we also have a maintenance option*. If you love group running but don't want to target a goal race you are welcome to join us and I will custom a plan just for you. This plan will also be suitable for those coming back from injury, restarting after a break, or looking to build basic run fitness.
Your training program registration includes:
- 8 Week Run Training Program for the distance of your choice delivered via Training Peaks
- Coach led hill run session on Mondays
- Trainer led Strength session on Tuesdays
- Coach led tempo run session on Wednesdays
- Supported Thursday run out of Good Times Running Co
- Supported long run Saturday out of Good Times Running Co. in Katy, TX
- Private Facebook page for you to post questions
- 10% discount at our partner store Good Times Running Co. in Katy, TX
- Weekly email with tips and educational content
- Totally awesome Sonic Endurance swag
When and Where do we run and lift and stretch?
Our hill session will be Monday am at 5:30 a.m. at the Villagio Shopping Center.
Our Tuesday Strength with be at Good Times Running Co at 5:15 a.m.
Our tempo session will be Wednesday am at 5:30 at the Lakehouse at Spring Green. 25202 Springwood Lake Dr.
Our Thursday morning run will be out of Good Times Running Co. at 5 a.m.
Our Saturday longer run will be out of Good Times Running Co. 6 a.m. Villagio Shopping Center, Westheimer Parkway.
What do you need to bring?
I recommend bringing water, a towel for cool down stretching, a headlamp or wearable light as we will be starting in the dark. *NEW* this year. You need to bring a 28" deflated mountain bike tube. Other than that just a good attitude and be ready to work hard!
What if I can't make those early morning sessions?
No worries, we have an option for everyone! If you're a nighttime runner we have the "Saturday Only" option for you. All the benefits of being part of the group but you'll do the weekday workouts on your own and join us for Saturdays.
How long will the workouts be?
Plan for an hour for the weekday sessions. We will spend about 45 minutes running and the rest doing warm up/cool down, run form drills, mobility work and agility drills. The Saturday runs will be up to 90 minutes. Can't run for 45 minutes? No problem, everything is adaptable to do run/walk or shorten. Want to run over 45 minutes? Also no problem!
In accordance with state and local regulations, face masks and frequent hand washing are highly recommended for public health and safety. Social distancing should be practiced during group events. You must adhere to all notices that have been posted at venues we use for group events.
Current one on one Sonic athletes please contact your coach for a discount code to use when registering for this program.