Training (FFRC)

Forty-two years ago, two women named Elizabeth Jansen and Sally Edwards co-founded FFRC and made it about the spirit of running. And now we all get to be part of the club.

Fleet Feet Syracuse’s training programs, fun runs and series are now all part of Fleet Feet Running Club.

What’s the criteria to join, you ask? You run, you walk, you move. Be it slow (or fast), long (or short), on roads (or trail), in the form of a triathlon (or cross-training), for fun (or for PRs). The club is wholly about bringing people together who love the sport in any form and want to share that with others.

And as always, FFRC’s Training Programs are churning out the necessary workouts, recovery exercises, and training tips to help hundreds of fellow runners complete their first or fastest 5k, 13.1, 26.2 or triathlon of any distance. The programs we offer are led by experienced and professional coaches, side by side with the support of volunteer mentors that keep participants both motivated and accountable. There is a place for everyone, no matter your fitness level or pace. The training is structured and specified to our athletes and provides a detailed road map towards your goals. Let us help you make those dreams become reality! 

"Alone we can do so little, together we can do so much." -Helen Keller

Questions? Email us at

Filter by Program Type: All | Beginners | 5-10mi | Half | Specialty | Kids | Other

No Boundaries 5K Training More Info »

Program Start: July 2nd
Program Schedule: Tuesday evenings at Long Branch Park, starting July 2nd @ 5:45 p.m.
Goal Race: ARC 5K
Program Fee: $99 for 5K training
Description: The No Boundaries program is designed for those with little to no running experience who would like to complete their first 5K road race. We also have a group for those who have already completed No Boundaries in the past, as well as those interested in walking the 5K. It is a ten-week, coached training program that includes a weekly group workout. In addition to the group run, you will be expected to go out twice a week on your own. You will start out with a combination of walking and running, with most participants able to run the full 5K race distance at the end of ten weeks.
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NoBo2 10K More Info »

Program Start: September 21st
Program Schedule: Saturday mornings at 8:00am, meeting at the Griffin Visitor Center at OLP
Goal Race: B'ville Turkey Trot 10K
Program Fee: $120 for 10K training or $110 for alumni
Description: The NoBo2 10K Program is designed for those who are comfortable with the 5K distance, and want to introduce longer distances. All paces are welcome! It is a ten-week, coached training program that includes a weekly group workout, an on-line training plan, and a team tech tee. In addition to the group run, you will be expected to go out two to three times each week on your own.

Kids 5K More Info »

Program Start: July 2nd
Program Schedule: Tuesday evenings at 5:45 p.m., meeting Long Branch Park
Goal Race: ARC 5K
Program Fee: $99 for 10 sessions and a team tech tee
Description: Kids 5K is designed for children ages 8-12 who want to train to run a 5K. Through a walk/run training, kids will learn about form, pacing, and gradually build up to running 3.1 miles. In addition to the group workout, children in this group will be expected to go out twice a week for a homework run. K5K is a 10 week, coached training programs that include a weekly group run and a team tech tee.
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Track Tuesdays More Info »

Program Start: May 14th at West Hill High School Track
Program Schedule: Tuesday mornings from 6 - 7 a.m.
Program Fee: $15 drop-in, $60 for 5 sessions, $100 for 10 sessions or $150 for all 16 sessions.
Description: Track Tuesday is a drop-in track program designed for runners and other athletes who are physically active but would like to improve their speed, strength or power for running and other fitness goals. Our workouts include interval training and fartlek (speed play) runs on a track. All paces are welcome to attend because this program is about high intensity training and speed work that compliments your personal fitness goals and level! Participants will receive a training plan, various tips and information, and the guidance of an experienced coach.
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Trail Training Program More Info »

Program Start: July 18th at Clark Reservation
Program Schedule: Thursday evenings at 6:00PM & Sunday mornings at 7:30AM
Goal Race: Trail 15K or Marathon at Morgan Hill
Program Fee: $125 for new members; $115 for Fleet Feet alumni; $75 for Summer 2019 Distance team members
Description: Fleet Feet's Trail Training Program is a ten-week training open to all running levels, though you may expect to walk/run as you adapt to the new terrain. All paces are welcome to attend as this program will both introduce athletes to trail running and support and strengthen those already running trails! Participants will receive a training plan, instruction on trail safety and navigation, other running tips, and the guidance of an experienced coach.
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Summer/Fall Half/Full Marathon More Info »

Program Start: August 7th
Program Schedule: Wednesdays at 5:45pm (Onondaga Lake Park) and Sundays at 7:30am (Green Lakes or FF Dewitt)
Goal Race: Syracuse Half
Program Fee: $175 for 14 weeks
Description: This is a 14-week, coached program that will prepare you for a Half Marathon or similar distance race. You will receive instruction at all group runs as well as a weekly email from the coach and you can also email your coach at any time. This program will focus on gaining endurance and participants are given comprehensive instruction on how to properly prepare for a half marathon.
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Fleet Feet X-Training (FFXT) More Info »

Program Start: Monday, June 3, 2019
Program Schedule: Monday Evenings at 5:30 p.m. or 6:45 p.m.
Program Fee: $99
Description: FFXT is a strength and conditioning class designed to develop participants’ physical strength as well as cardiovascular fitness. It is not a running program, although the workouts designed with runners and triathletes in mind. The exercises and movements included in the class are designed to help athletes learn to recruit the proper muscles so that they can go about their daily lives and running, biking, and swimming with strength.
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Boilermaker More Info »

Program Start: Wednesday, May 8th
Goal Race: Boilermaker 15K
Program Fee: $125 or $115 for Fleet Feet alumni
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Free Training Runs More Info »

Program Start: Click each program above for more information.
Program Fee: FREE
Description: Throughout the year we offer numerous free training and group run opportunities. These runs are specifically designed for you to get a workout in on a fun new course, or even one you may be familiar with, but with a whole group of #3run5 runners like you. Occasionally you may also have an opportunity to try new shoes or products, meet brand specialists, have a bite to eat and explore some of our other training programs by chatting with one of our coaches or staff members.

Fleet Feet Racing Team More Info »

Program Start: ex: Sunday, January 18th, 6:00pm
Program Fee: ex: $100 excluding race fee

Meet Our Coaches More Info »

Program Start: ex: Sunday, January 18th, 6:00pm
Program Fee: ex: $100 excluding race fee

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