Marathon Training Programs

SFRRC offers a number of training programs as part of membership. When deciding which program to join, please consider the following:

How much time can you devote to a running program each week?
Please be sure to consider the other important things in your personal life, such as family, career and other hobbies or interests.
What is you current level of fitness? (For example, could you comfortably run 3 miles nonstop?)
What is a realistic goal? (Here you will need to use the answers from the previous two questions as a guideline. For example, your goal may be to run a 4-hour marathon. Think about whether this makes sense given the time required to achieve your goal (see the various program alternatives described below), the amount of time you have to train and your current level of fitness. You can always consult the coach.

SFRRC Running 101 – Beginners’ Running Program

Designed for the beginning runner.
18-week training program with target goal of completing a 10K or 12K.
Offered in Jan for Bay to Breakers 12K
Focus on the foundation of running, form, stretching, gear, hydration, do’s and dont's
Support and camaraderie from fellow beginning runners.
A “stepping stone” to our Half and Full Marathon training programs.
Education in running from renowned local experts through specialized clinics and seminars.

Novice ("START") Marathon Training Program

Designed for the runner who is planning to run his or her first Marathon or the runner who is running a marathon after a long layoff from running and needs to get back in shape and build base mileage. This program is designed to get you to the finish line safely and comfortably. Choose this program if you can commit to three days per week of running, as well as one or two days per week of cross-training. It is a four to five day per week commitment. Use this program if your goal is simply to finish the event.

24 week program which takes the runner from 3 miles up to 24 miles.
Offered 2 times per year (target: summer and fall marathons)
Run in a pace group with a group leader who keeps time, pace and route.
Increase strength, flexibility and fitness.
Education in running from renowned local experts through specialized clinics and seminars.

Veteran Marathon and Half-Marathon Training Programs

Designed for the runner ready to train for races targeting Spring, Summer, Fall and Winter Marathons and/or Half Marathons. There are schedules available for runners with time goals as well as competitive runners.

ENJOY - This "second-timer" program is for the experienced marathoner who wants to get faster, but may not have the time to commit to the Time Goal (KICK-BUTT). It includes speed work and hill play. Choose this program if you can commit four days of running per week and at least one day of cross-training. It is a five day per week commitment with target goal mileage of 52 miles per week. It is suitable for experienced runners who would like to improve their marathon or half-marathon finish times for target times may be more than 4 hours for the marathon or more than 2 hours for the half marathon.

KICK-BUTT - This time-goal program is for the experienced runner with a specific time goal. Choose this program if you have run one or more marathons and can commit to five days of running per week and one day of cross-training. It is a six day per week commitment with target goal mileage of 58 miles per week. As a general rule, you should use this program if your marathon goal is less than 4 hours or your half-marathon goal is less than 2 hours. It is also suitable for experienced runners who would like to improve their marathon or half-marathon finish times even though the target times may be more than 4 hours for the marathon or more than 2 hours for the half marathon.

24-week marathon training program; 16 week 1/2 marathon training program
Offered 5 times per year (Early Spring/Boston, Spring, Summer, Fall and Winter)
Run in a pace group with a group leader who keeps time, pace and route.
Long run water/aid support.
Coached Track/Pace work-outs
Detailed training schedules
Focused training for "time goal" runners targeting marathon time goals of 3:30 or higher, and "competitive" runners targeting Boston at goals of 3:30 or less.
Education in running from renowned local experts through specialized clinics and seminars.