2025 Annual Distance Membership 

REGISTRATION NOW OPEN

This membership gives you access to all of our distance programs throughout the 2025 year, helping you prepare for races such as the Syracuse Half, Buffalo Half and Full Marathons, Mountain Goat, Boilermaker, Wineglass Half and Full Marathons, or other races of your choosing. These programs cost $175 - $200 on their own. The Annual Program saves you over $400 to run with us all year!! 

Important Information:

• Dates: January 8th through November 2025
• Training Schedule: 
  • Speed workout: Wednesdays @ 5:45pm from Willow Bay at Onondaga Lake Park, workout varies (intervals, fartleks, hill repeats, etc.)
  • Long Run: Sundays @ 8:00am or 7:30am from Fleet Feet Dewitt or Green Lakes State Park. Multiple mileage options each week, as mileage will vary depending on time of season and goal race
• Cost: $375 (early bird price). Price increases to $399 on December 19th. Registration CLOSES on January 1st, 2025 with no option to upgrade throughout the rest of the year. 
• Goal Race: Various

• Includes the following programs:

  • Syracuse Half Marathon Training
  • Spring Half and/or Full Marathon
  • Mountain Goat
  • Boilermaker 15K
  • Fall Half Marathon and/or Full Marathon

 As a participant you will receive:

• Weekly emails with training tips and workout information
• Training plans designed for your goal races
• Safe and organized weekly group long runs with pre-planned routes, water/aid stations, and coach led pace groups
• Coached weekday workouts including interval training, hill repeats, and fartleks 
• Online support through a private Facebook page
• Extra sessions and clinics to go through training principles and topics
• Support from our partners in footwear, nutrition, strength training and more!

As an Annual Distance Member you will recieve the following additional perks: 

• Huge savings ($300-400) for training with the team year-long
• Free Normatec recovery boot sessions
• Exclusive in-store discounts 
• 10% registration discount on additional programs (Triathlon, FFXT, Trail, etc.)

REGISTER NOW!

The Goal:

Our Distance Training Program is designed for runners looking to make the leap to longer distances, set a new personal record, stay in good physical shape, or cross running a half marathon or marathon off their bucket list. Training will focus on gaining endurance, hill technique, hydration, nutrition, and pacing. Participants should be able to run at least three continuous miles prior to the start of training.

What to expect at Wednesday Workouts:

The focus of the weeknight workouts is to work on our speed and power when running. Whether you’re looking to finish your first distance race or you fastest distance race - building a speed workout into your training is important. You work different muscle groups (fast twitch vs. slow twitch muscles), build endurance in your legs and lungs, and it helps keep our workouts from getting stale. We’ll cover a variety of workouts such as interval training, speed repeats, hill repeats, fartleks (Swedish for ‘speed play’), tempo runs, etc. We focus on pace and effort during these workouts.The workouts will last about an hour throughout the training period. Below is an example workout:

• Welcome/announcements/find your pace groups
• 10 min warmup easy jogging
• Pyramid workout: 1 min hard effort/30 sec easy + 3 min hard/1 min 30 sec easy + 5 min moderately hard/2 min 30 sec easy + 7 min tempo/3 min 30 sec easy + 5 min moderately hard/2 min 30 sec easy + 3 min hard/1 min 30 sec easy + 1 min hard/30 sec easy
• 10 min cool down easy jogging
• Stretching with your group
• Overall, you’ll have done 3-5 miles of speed work, but with recovery included in the workout

What to expect at Sunday Long Runs:

The Sunday long run focus is on time on your feet. We use the long run to build up our endurance so that we can finish our distance races healthy and happy! Overall, these long runs should be at a very easy pace. We don’t want to race through the long runs because it will feel like we’ve ‘raced’ every weekend - our bodies will be tired and it increases the likelihood of injury. Each group will be led by experienced coaches who will help guide and support you. A sample route can be found here. We run both loops and out & backs from our strarting point so that we can have access to water/bathrooms/coaches. 

Pace Groups:

Our groups are open to anyone! Yes, anyone. We group everyone based on a timed mile at the beginning of the season (don’t worry it’s not your gym class mile from middle school) and use that to help match you with similarly paced people. Your coaches will help give you suggested training paces once in your group! A general breakdown of our groups are as follows:

• Sub 9:00: LR (long run) pace 
• 9:00 - 10:00 LR pace
• 10:00 - 11:00 LR pace
• 11:00 - 12:00 LR pace
• 12:00 - 13:00 LR pace
• 13:00 - 15:00 LR pace (includes Run/Walk Interval Group)

We recommend coming into the training being able to run or run/walk 4 miles.

REGISTER NOW!

REFUNDS

• A full refund will be given to anyone up to midnight of the first day of the session if a valid reason is given for needing to cancel a membership.
• A refund of 75% will be given for those that provide a valid canceling reason up to two weeks into any 10-week program such as No Boundaries and FFXT or up to three weeks for any program that is more than 10 weeks long such as the distance or triathlon programs.
• After the two or three-week period, depending on the length of the program, no refund will be given if a member needs to stop participating in the programs for any reason.

TRANSFERS

• A participant can transfer their program entry fee, in its full amount, to a future program if a valid transfer reason is provided within the first three weeks of the program.
• Fleet Feet will provide a 50% transfer value of the program entry fee if a transfer is necessary within five weeks of the program.
• After the five-week period, no transfers will be allowed if a member needs to stop participating in the programs for any reason.