Half & Full Marathon Training Spring 2024

Spring 2024 – Half and Full Marathon Training 

Madison’s premier group running program! All levels of running experience are welcome. This program is tailored to helping participants train for the Run Madtown half marathon and Grandma’s full marathon (Duluth, MN). However, you are welcome to join us if you are targeting another spring running event around the same time. 

 PROGRAM DURATION:  

• Half Marathon: March 2 – May 26, 2024 (12 weeks) 
• Full Marathon: March 2 – June 22, 2024 (15 weeks) 

Meet & Greet Kick-Off: Saturday, March 2 @ 8:30 a.m. | Fleet Feet Madison (8440 Old Sauk Rd.)  
First Group Run: Sunday, March 3, 2024 @ 7:00 a.m.  
Registration Deadline: Monday, February 26, 2024 | Online Registration Closed

GOAL RACES:  

• Run Madtown Half (May 26, 2024)  
• Grandma’s Marathon (June 22, 2024) in Duluth, MN 

We can help you customize the program to prepare for most spring season goal races. Many participants also use this program to train for the Lake Monona 20K (May 4, 2024), Syttende Mai 20-mile (May 18, 2024), Maritime Marathon (June 2, 2024), and Madeline Island Marathon (May 18, 2024).  

Full marathoners are responsible for travel and accommodation arrangements associated with goal events.  Book your accommodations for Grandma's ASAP.

Grandma’s Marathon typically sells out by February. Register for the event ASAP. Event discount code sent after training program registration.  

TRAINING PROGRAM RATES*:  
 Half Marathon 

• Early Bird: $129 (Jan. 1 – Jan. 31) 
• Regular Rate: $139 (Feb. 1 – Feb. 26) 
• Late Registration: $149 (Feb. 27 and after)  

Full Marathon 

• Early Bird: $149 (Jan. 1 – Jan. 31) 
• Regular Rate: $159 (Feb. 1 – Feb. 26) 
• Late Registration: $169 (Feb. 27 and after) 

*Training program fee does not include registration into the goal race(s) or races built into the training plans. 

Races built into the 2024 training plans (in addition to the goal races):  

• Shamrock Shuffle 5K/10K (March 16, 2024)  
• Lake Monona 5K/20K (May 4, 2024) 

MEET AND GREET PROGRAM KICK-OFF: 
Saturday, March 2, 2024 @ 8:30 a.m. | Fleet Feet Madison (8440 Old Sauk Rd.) 
 
This meeting will primarily be informational and is an excellent opportunity to introduce you to the coaches and answer questions. Plan on approximately one hour of discussion. We will cover safety concerns and requirements, training plans and program details, group run protocol, the best gear for a successful training session, and discuss how we can help meet your needs this season. No running or workout involved. 

GROUP RUNS:  

• Wednesdays – 6:00 p.m.
• Sundays – 7:00 a.m. 

Group run meeting locations will rotate between west, central, and east areas of Madison.  

• On Sunday mornings, participants are tourists in our own great city running through several popular Madison area parks and trails (e.g. Olin Park, Vilas Park, McKee Farms Park, McDaniel Park, Olbrich Park, Winnequah Park, Glacial Drumlin, Orchid Heights Park, Lakeshore Path, Capital City Trail, Lower Yahara River Trail, SW Commuter Path, etc.).  
• Wednesday group runs will generally be centrally located except for days we have a seminar and/or event, in which case we will meet at one of the Fleet Feet stores (Madison or Sun Prairie).  
• Participants will cover the majority of the Run Madtown Half Marathon course throughout training. 

*We will not meet as a group Easter weekend (March 31).  
 
Other highlights of the training program include:  

• A complete training plan leading up to targeted goal events: adaptable plan options considering goals and running experience 
• Strength and core workouts  
• Expert coaching and guidance  
• Weekly program emails with advice, training tips, gear highlights, and motivation  
• 2x/week coached and supported group runs  
• Educational and interactive seminar series to supplement your training  
• Sampling of various nutrition and hydration products  

• Fleet Feet coupon book 
• Vendor partner shoe wear tests, promotions, and giveaways  
• Pace group leaders on Sunday group runs to help you stay consistent and on route  
• Optional speed specific workouts to increase efficiency and economy 
• Running club gear item 
• Discounted race entry in Run Madtown, Shamrock Shuffle, and Grandma’s Marathon events 
• Grandma’s Marathon Running Club Benefits (Running Club Experience Benefits only apply to the FULL Grandma’s Marathon) 
• A supportive environment for all athletic abilities that builds lasting camaraderie and friendships!  

GRANDMA’S MARATHON RUNNING CLUB EXPERIENCE: 

As part of the training program, you receive additional event perks. These benefits are currently offered for marathon registrants only. Participants who have already registered for the marathon will not be refunded, but can still be added to our team to receive program benefits. Email Coach Megan (sweetm@fleetfeetmadison) to be added to our team list. 

• 10% off Grandma’s Marathon entry fee 
• Entry to running club start line tent with exclusive bathrooms and coffee 
• Finish line bleacher passes 
• Reserved tables at the Michelina’s all-you-can-eat spaghetti dinner from 11:00 am-2:00 pm 
• Official running club program bib recognition 

BASE MILEAGE RECOMMENDATIONS FOR TRAINING:  
These recommendations are in place to help you stay healthy and injury free throughout the season and build on an existing fitness foundation. If you have any questions or concerns about these recommendations, please contact Megan: Director of Training Programs (sweetm@fleetfeetmadison.com).  

• Half Marathon: 4 mile long run, 8–10 mile weekly average  
• Full Marathon: 8 mile long run, 18-20 mile weekly average  

Our programs are inclusive to a variety of pace and ability levels. While there are no pace requirements in order to participate, most race course time limits request participants be able to maintain a 15 minute/mile average pace.  

CONTACT & QUESTIONS: 
Megan Sweet, sweetm@fleetfeetmadison.com | Fleet Feet Madison: 608-833-9999 
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*JOIN THE FLEET FEET PACING TEAM**  

Become a Fleet Feet pacer!  

We are currently recruiting pacers for our spring half marathon and full marathon training program! We are looking for pace leaders for the Sunday long runs throughout the length of the program. Pacers are assigned to run a designated pace +/-:15 minute mile for the duration of the long runs on Sunday mornings at 7:00 a.m. for the half and full marathon runners. We request that our pacers’ schedule allows them to pace at least 3 long runs throughout the course of the program.  

Program pacers receive free program entry (not including race entries), product compensation, pace team perks, and the priceless feeling of helping your fellow runners achieve their goals!   
  
Pacers are required to attend a 1-hour mandatory pacer training session Sat. February 24,2024 at Fleet Feet Madison before the training program begins.   

The typical pace groups staffed for our half and full marathon programs are outlined below: 

• 8:30–8:45 min/mile  
• 9:00-9:15min/mile  
• 9:30-9:45 min/mile  
• 10:15-10:30 min/mile 
• 11:15-11:30 min/mile  
• 12:00 – 12:30 + min/mile (floater) – half marathon distance only 

If you have experience running various half marathons and/or marathons, enjoy motivating other runners, own a GPS device to help you maintain a consistent pace, and can run with enthusiasm, dedication, and commitment please contact Megan