San Diego Track Club Full and Half Marathon Training Program

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The San Diego Track Club (SDTC) conducts a marathon training program, the Rockin' 'N' Runnin' Full and Half Marathon Training Program, which prepares runners of all abilities for San Diego's Rock and Roll Full and Half Marathon the first Sunday in June. SDTC Coach Paul Greer is the director of the training program.

The Rockin' 'N' Runnin' Full and Half Marathon Training Program starts in early January. The program includes year long membership in the San Diego Track Club, weekly Tuesday night group track workouts and Saturday morning long runs with aid station support, training schedules tailored for three running speeds (12:00 to 10:00 minutes per mile, 10:00 to 7:30 minutes per mile, and 7:30 minutes per mile and faster), seminar speakers, access to a training program web site, a pre-race pasta dinner, weekly online photos and long run course maps/route descriptions. It also includes automatic entry into some local races including the Super Bowl 10Kand the Sue Krenn 15K.

Rockin' 'N' Runnin' runners come from all walks of life and all levels of experience. Many are running their first full or half marathon, while others are hoping to set personal records in repeat performances. Some of the experienced runners serve as leaders within the three groups. They offer additional guidance, from staying on course during long runs to dealing with training interruptions. Weekly mileage builds steadily and safely, but runners entering the program should already be able to run comfortably for thirty minutes. The Rockin' 'N' Runnin program does not include a walkers division.

WORKOUTS
The weekly Tuesday evening track workouts are coached and are preceded by announcements and stretching. Runners will develop proper form and a sense of pace through a variety of exercises, including tempo runs, intervals, fartlek and calisthenics to build core strength. The group atmosphere builds friendships as well as stamina. The group long runs take place at various locations in San Diego County and include some of the area's most scenic routes. You and your running buddies will share runs along the beach, Mission Bay, Coronado, the waterfronts of San Diego Bay, Sunset Cliffs and many areas in the North County. There will be a two-hour marathon pace run held in Mission Bay that will be followed by a family potluck.

SEMINARS
The weekly seminars are held before and/or after the group long run on Saturday mornings. Previous seminar topics have included: nutrition, core training, weight training and cross training for full and half marathoners, injury prevention and treatment, choosing the right shoe, improving breathing patterns and balance, pain relief and sports performance, information on massage and chiropractic, mental preparation for the marathon and motivational speeches by local coaches and athletes. Your family and friends will be invited to join you at a pre-race pasta dinner (a modest fee will be charged for your guests) - a carbo-loading evening that will fill your body and spirit with energy on the eve of the big event. In addition, the track club will have a special meeting place after the full and half marathon for everyone to reunite and rejoice in their victories.

ENROLLMENT
Enrollment opens to the public on October 15th. The program will sell out. Please do not wait until the last minute. By enrolling in the full and half marathon training program you also join the San Diego Track Club for a full year and are entitled to all the benefits of track club membership, including discounts at numerous local running stores and in local races.

ENROLLMENT INCLUDES
* One full year's SDTC Membership and SDTC Newsletters
* A 22-week training schedule, literature and running seminars
* Two training locations (San Diego and North County)
* Saturday Long Run aid station support during the 22-week Full and Half Marathon Training Program
* Professionally-coached year-round Track Workouts at two locations in the county
* Rockin' 'n' Runnin' Technical t-shirt and Shoe Tag
* Pre-Marathon Pasta Dinner
* Rockin' 'n' Runnin' website for RnR Full and Half Marathon Training Program members only
* 2 Race Entries: Super Bowl 10K & Sue Krenn 15K

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