Fleet Feet 4 Miler Training Program

We're excited to kick off another wonderful season of training for the upcoming Fleet Feet 4 Miler! Whether you are a first time runner or walker, a returning part of the Fleet Feet Fam, or just looking for some group camaraderie we have a great program for you! Our program will help you cross the finish line of the Fleet Feet 4 Miler in April feeling strong, happy, and accomplished!

This beginner 4 Mile running and walking program is structured to help you cross the finish line of your first race in just 12 weeks! It can also help existing runners meet new performance goals. Along the way we’ll provide you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. Plus, you’ll have the camaraderie of others just like you! This season we will have a separate program for the Tar Heel 10 Miler Training and the Fleet Feet 4 Miler Training, you can view the 10 Miler training here.

REGISTER HERE!

Quick Overview:

• Starts: January 27th in Carrboro at 6:30pm and January 28th in Durham at 6:30pm
  
• Ends: RACE – Fleet Feet 4 Miler on April 18th, 2026. We will share a discount code for your race registration upon registering for our program!
• Season Logistics: Program up to three group meetings a week for 12 weeks 
• • Tuesday nights at 6:30pm in Carrboro
  • Wednesday nights at 6:30pm in Durham
  • Saturday mornings at 8 am (alternates between the three Fleet Feet locations)
• We recommend committing to one weeknight and the Saturday run/walk to be most successful in this program.
• Register early and save! Program costs $150 through January 4th, and $160 through the start of the program.
• Ideal for runners, run-walkers looking to take their next steps in distance running/walking.

More Program Information:

We find lots of great places to run and walk in our community - on bike paths, areas with sidewalks, McDougle Elementary, the American Tobacco Trail, etc. Occasionally, we’ll hold a workout at a local track (such as the Duke, McDougle or a High School tracks) to mix up our workouts. All location information will be shared with you each week in our Training Plan through the Final Surge App and can also be found on our Fleet Feet Calendar. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season.  In addition to the workouts there are educational clinics, motivational speakers, on-site physical therapists, nutrition tips from local nutritionists and expert coaching/mentoring to help inspire and motivate you on this training journey.

What to expect at our Workouts:

Each week will have a slightly different focus - breathing, form, nutrition, etc. Below is an example workout and how our weekly topics are discussed during the training:

• Welcome/Announcements
• Weekly Topic (Mini-Form Clinic, Nutrition Sampling, Product Demonstration, etc.)
• Find your pace groups
• Group Dynamic Warmup
• Prescribed route for the day - you'll have turn by turn directions if necessary and mentors leading your group
• Optional Cool down stretching with your group
• Sometimes we'll hold a clinic following the workout, if we don't do it before.

Run/Walk Interval Running:

There are many benefits to using a run/walk method in your training. We encourage beginning runners to start using a Run/Walk interval in our Beginner training programs - it's a great way to get started. But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your next race. Some of the benefits include:

• Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscle will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.
• Quicker recovery. With less wear and tear on the body also come quicker recover after a run.
• Breaks up distances into manageable units. Running is as much mental as it is physical – especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 3 miles just seems impossible. But breaking it down by running for a set number of minutes, it’s much more manageable.
• Motivating for new runners. This method allows just about anyone to run any race they want. It doesn’t matter your age, weight, gender, or physical ability. You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.