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Training Club - Monthly Event
Training Club - Monthly Event
Each month we present a free supplemental training event to spice up our running or walking routine: Hill training, Interval and Tempo workouts. Most events are available for either running or walking. Training is open to both members and non-members Keep an eye on our calendar.
Race Preparation
Race Preparation
TRAINING CLUB EVENT
TRAINING CLUB EVENT
Thursday December 11, 2025, 6:30 PM
Holiday Park FRWFL Meetup Location
Creating Your Warm-Up, Main Set & Cool Down Plans
1 - Get to know your kit & shoes – Understand how your shoe type, fit, and cushioning affect comfort, efficiency, and injury prevention.
2 - Build your warm-up – Start with an easy jog and dynamic drills to activate muscles and prepare your body for faster running.
3 - Main set: 8 × 1-minute efforts – Run eight controlled 1-minute bursts with 30 seconds recovery to boost speed, form, and confidence.
4 - Warm down – Finish with an easy jog and light stretching to help your body recover and reduce post-run tightness.
Post-Run Core Training
Post-Run Core Training
After our Saturday morning meetup, we offer a FREE workout to strengthen our core muscles which results in better posture and running form. We now have loaner mats available for those who want to try it out for the first time.
After our Saturday morning meetup, we offer a FREE workout to strengthen our core muscles which results in better posture and running form. We now have loaner mats available for those who want to try it out for the first time.
Don't miss a Training Club Workout. Invite other members to join your impromptu workouts!
Don't miss a Training Club Workout. Invite other members to join your impromptu workouts!
Join our What'sApp FRWFL Training Chat - Just email Eric Runyan, club President to jump on.
Training Articles Library
Training Articles Library
3 easy to follow track workouts to improve your 5K speed - Canadian Running MagazineTeamIronCowboy-HalfMarathon-TrainingPlan.pdfTeamIronCowboy-Marathon-TrainingPlan.pdfReport abuse