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 | Half | Other

Mountain Goat & Spring Half Marathon Training More Info »

Program Start: Wednesday, February 27th
Goal Race: Mountain Goat, Spring Half Marathons
Program Fee: $125 for 10 weeks or $110 for Fleet Feet alumni
Description: Fleet Feet Syracuse is the official training program for Syracuse's most popular and challenging race! This is a 10 week, coached program that will prepare you for the Mountain Goat in May. You will receive instruction at all group runs, a weekly email from the coach with important training tips, and a schedule to follow for the duration of the program. Training will focus on gaining endurance, hill technique, hydration, nutrition, and pacing. Runners should be able to complete at least three continuous miles prior to the start of the program.
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No Boundaries 5K Training More Info »

Program Start: March 30th
Program Schedule: Saturday mornings at 8:30am, meeting at Green Lakes, OR Monday evenings at 6:00pm, meeting at OLP
Goal Race: Paige's Butterfly Run
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: March 30th or April 1st
Program Schedule: Saturday mornings at 8:00am, meeting at Green Lakes State Park OR Monday evenings at 5:30pm, meeting at Willow Bay at Onondaga Lake Park
Goal Race: Swamp Rat 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.
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2019 Annual Distance Membership More Info »

Program Start: Programs are throughout the year.
Program Schedule: Specific program schedules will be released as seasons approach.
Program Fee: See above for details.
Description: Train all year with Fleet Feet with these annual training plans.

Winter Distance Base Building More Info »

Program Start: Wednesday, January 2nd
Program Schedule: Wednesdays at 5:45pm (OLP) and Sundays at 8:30am (FF Dewitt)
Program Fee: $100 or $90 for alumni
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2019 Fleet Feet X-Training (FFXT) Annual Membership More Info »

Program Start: Monday, January 7, 2019
Program Fee: $349
Description: FFXT Annual Membership for 2019
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Fleet Feet X-Training (FFXT) More Info »

Program Start: Monday, January 7, 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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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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