Training Approach

Run For FREE Tuesdays @ 6:16pm and Saturdays @ 7:15pm
Starting January 16,2023 to June 4, 2023
Follow Us on social media for locations details    /   Instagram  @blackflagrunningclub

 

Spring 2023: Full and Half Marathon Season

HERE IS WHAT YOU NEED TO KNOW:

 Registration is Open: Spring Season 2023 (20 Weeks)

 Scheduled Races:

  • San Diego Holiday Half Marathon (12/17/22)

 Who and When:

 Prices & Dates:

  • $140 – Early Bird, ends 12/30/22
  • $150 – Regular Rate, ends 1/30/23

Come see what we are all about and run the first 2 weeks for free:

Other Need to Know Information:

NEW this Season 5K &10K Program: We are offering for the first-time ever a new program to help people get ready for their first 5K or 10K. We believe running should be accessible to anyone that wants to put in the work and we understand a half marathon might be a lot for someone new to commit to. This new program will now offer a point of entry for anyone that’s wants to give it a shot. 

Happy Hours: We will be coordinating weekly happy hours every Tuesday as part of the regular season-based restaurants and bars being able to host outside seating. We do ask that you follow all CDC guidelines when participating.

Social Events: We will be continuing to host monthly social events throughout the season based on venue availability and offering of an outside option. We do ask that you follow all CDC guidelines when participating.

Aid Stations: We will be offering aid stations once our Saturday runs get a little longer. The aid stations will be supplied with sanitizer. Cups will also be provided at the aid station however it’s recommended you carry your own hydration bottle on your runs especially as summer temperatures set in.

Keys and Jackets: At the start of the season, we will not be offering bins to hold your keys and jackets on our runs. As the season progresses, we might reintroduce this service but no times lines have been set.

Discounts: As always if you shop at Road Runner Sports, they will continue to offer discounts on your purchases if you tell them, you are part of Black Flag Running Club. We will also be coordinating with San Diego’s Race Directors throughout the season and pass on all discount codes we are able to obtain.

  Instagram  @blackflagrunningclub

Black Flag Running Club – Facebook page (like and follow)

Black Flag Running Club – Facebook group (join and follow)

We ask that if you do come out for one of our runs that you follow the Community Guidelines. 

Half & Full Marathon Training Approach

    

We cater and welcome all levels of runners: Beginner, Intermediate and Advanced. Everything is based on your existing base/fitness level. Speed has nothing to do with it.

  • Beginner Run/Walk Program is designed for runners who have little/no experience with long distance running or for runners who have taken a long break or coming off an injury.
  • Intermediate Program is designed for casual or existing runners who can, for the most part, maintain a continuous run for up to 4-6 miles.
  • PR Chasers / Advanced Program is designed for runners with a base already set and ready to take their training to a higher level.

Mid-Week Runs versus Weekend Long Runs

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

The general format of the program is to do 3-4 “mid week runs” of 4-7 miles (50-70min) each and then one (1) “long run” every Saturday. The mid-week runs generally stay the same throughout the year. The long runs progress each week, starting at 5-6 miles (60-70min) early on and working our way up to the long run of 20-22 miles (240-260min) when we peak (Full Marathon program). The half marathon program will peak at 12-15mi (130-150min) We then spend a few weeks “tapering” as we near the race.

Base Building versus Specialty Runs

Regardless of program, we cover a “core base” building phase during the first 6-8-10 weeks, then move into specialty runs such as Tempo, Speed and Hill workouts during the 2nd portion of the schedule. These “specialty” runs are done on Tuesday nights, while we maintain base runs during our Long Saturdays. 

Similarly, the advanced program may spend less time base building and more time doing specialty runs, while the Beginner group may spend much of the season building.