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 training@fleetfeetsyracuse.com


Filter by Program Type: All | Beginners | Half | Marathon | Specialty | Kids | Other

No Boundaries 5K Training & WalkFit More Info »

Program Start: September 15th
Program Schedule: Saturday mornings at 8:30am, meeting at Onondaga Lake Park, Griffin Visitor Center
Goal Race: B'ville Turkey Trot
Program Fee: $99 for 5K training; $120 for 10K training or $110 for alumni
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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Kids 5K & Kids in Motion More Info »

Program Start: September 15th
Program Schedule: Saturday mornings at 8:30am, meeting at the Griffin Visitor Center (Wegmans Playground) at Onondaga Lake Park
Goal Race: B'ville Turkey Trot
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. The Kids in Motion team is suitable for children ages 4-8 who want to have fun through running activities. Kids in Motion will train for the Kids Fun Run at the B'ville Turkey Trot. K5K & KIM are 10 week, coached training programs that include a weekly group run and a team tech tee.
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Fall Half Marathon More Info »

Program Start: August 22nd
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: $125 for 12 weeks
Description: This is a 12 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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IRONMAN 70.3 Training More Info »

Program Start: Thursday, December 7th
Goal Race: Syracuse 70.3 or Tupper Lake Tinman
Program Fee: $499 for 28 weeks of programming
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Fall Marathon More Info »

Program Start: July 11th
Program Schedule: Wednesdays at 5:45pm (OLP) and Sundays at 7:30am (FF Dewitt)
Program Fee: $165 or $150 for program alumni
Description: This is a 18 week, coached program that prepares you both mentally and physically to run 26.2 miles. You will receive instruction at all group runs, weekly emails from your coach with important tips, and a training schedule. This program will focus on gaining endurance and how to properly prepare for the marathon distance.
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Fleet Feet X-Training More Info »

Program Start: Monday, June 11, 2018
Program Schedule: Monday Evenings at 5:30 p.m. or 6:45 p.m.
Program Fee: $110 or $99 for alumni
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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Fall Triathlon Transition Plan More Info »

Program Start: Sunday, August 19, 2018
Program Fee: $125
Description: Transition plan from the end of the 2018 racing season until the beginning of the 2019 base-building cycle.
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Summer Run Camp More Info »

Program Start: Monday, July 9th
Program Schedule: Monday - Friday, 9am - 12pm
Program Fee: $99
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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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