Train

From running your first mile to training for your first marathon. We’ve got a plan for you.

Our Training Methodology

Our uniquely adaptable training plans are designed to support runners of all levels. We take a community-based approach to training. Peer mentors and certified coaches who’ve been in the shoes of our members are always on hand to offer guidance and support. Additionally, we focus on the mental and emotional challenges that many runners face. We provide motivational email support, webinars on specialized topics, and access to the tribe for encouragement and friendship from like-minded people. Our goal is to empower members of all shapes, sizes, and ages to find their inner athlete, become mentally and physically strong and achieve a healthier lifestyle.

Our flagship Run Your First Mile training program gets people running a mile nonstop. The easy-to-follow STEP-base program requires 3 days of running. Our training includes a private support group, weekly office hours with Head Coach Rik Akey, and a group of mentors who know what it’s like to make a big change that starts with one step. Best of all…
IT’S FREE!

First Mile

Finished the 1 Mile program? In just 8 weeks, you can run your first 5K. With 3 running workouts per week, each adding longer distances, you will build confidence and endurance. FFTFL’s unique program includes a support group, access to our Run Mentors, and weekly office hours with Head Coach Rik Akey. Tell us your 5K race day and we will cheer you on!

5K

If you’re able to run for 2.5 miles and want to conquer 6.2 like a champion, join our Run Your First 10k Program. We will guide you every week with a plan to prepare you to cross the finish line. Our 8 week program includes 3 run days, 2 cross-training days, and 2 days of rest. Follow the suggested workouts and recovery in our exclusive, 10k support group.

10K

This 12 week program builds for 11 weeks then tapers for a week leading into race day. Our Run Your First Half Marathon Training Program includes 4 run days per week, 2 rest days and 1 day for cross training to aid in your recovery. Our support group is there to celebrate your successes and our Run Mentors are ready address your questions.

Half Marathon

marathon medal

Looking for a unique challenge, after completing a half marathon? Our 18-week plan includes 4 running days, 2 cross-training days, and 1 rest day per week. Unlike other programs, our coaching team and experienced mentors are here to guide you on your journey.  More importantly, you will not be alone as other Tribe Members will be training along with you in our exclusive group.

Marathon

Rik Akey

HEAD COACH

Prior to finding running, he was a 275-pound couch potato who couldn’t bend over and tie his own shoe (let alone climb a flight of stairs) without getting out of breath. Desperately wanting to improve his health and lose about 100 pounds, he started running. Rik’s been an avid runner since 2009 – running many 5Ks, 10Ks, half and full marathons, as well as long-distance relay races. He’s also served a few times as a marathon pace group leader. And that 100 extra pounds? History!

 

Prior to finding running, he was a 275-pound couch potato who couldn’t bend over and tie his own shoe (let alone climb a flight of stairs) without getting out of breath. Desperately wanting to improve his health and lose about 100 pounds, he started running. Rik’s been an avid runner since 2009 – running many 5Ks, 10Ks, half and full marathons, as well as long-distance relay races. He’s also served a few times as a marathon pace group leader. And that 100 extra pounds? History!

Road Runners Club of America certified Distance Running Coach
American Red Cross certified in CPR, AED and First Aid

Years Coaching / Training: Since 2011, Rik has successfully coached beginners and seasoned runners to run 1 mile, 5Ks, 10Ks, Half Marathons, Marathons, and Ragnar relays.

Coaching Philosophy: I believe in providing professional running advice, guidance, and accountability. My experience as an RRCA distance running coach as well as a Breakthrough Coach allows me to coach the total person, physically and mentally, to accomplish what seems impossible. I will support and challenge you to set and achieve your running and fitness goals. I am here to coach you to your finish line.

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Noah Lam

Performance Coach

Noah would roll out of bed with back pain for years because he thought it was normal. However, it was being crushed from carrying a frame of 245 pounds. After watching Forrest Gump for the dozenth time, he signed up for the 2008 New York City Marathon. He was totally clueless with running, because his first race was a 10k since he did not know what a 5k was. Since then, he has done many 5Ks, 10Ks, half, full, ultra-marathons, and an Ironman.

He would roll out of bed with back pain for years because he thought it was normal. However, it was being crushed from carrying a frame of 245 pounds. After watching Forrest Gump for the dozenth time, he signed up for the 2008 New York City Marathon. He was totally clueless with running, because his first race was a 10k since he did not know what a 5k was. Since then, he has done many 5Ks, 10Ks, half, full, ultra-marathons, and an Ironman.

Road Runners Club of America Certified Distance Running Coach
USA Triathlon Coach – Level 1 and, Youth and Junior Elite Certified,
Video Analysis and Practical Application Certified
American Red Cross certified in CPR, AED and First Aid

Years Coaching / Training: Since 2010, Noah has coached and assisted many to begin running from 5ks to Ironman races

Coaching Philosophy: I believe that each athlete is unique and special. Therefore the advice and guidance are individualized holistically to allow for the best performance possible. This approach allows the athlete to strengthen his or her strengths and improve any weaknesses. Each week, I review each athletes activities and modify the workouts accordingly to achieve amazing results that you once thought was impossible.

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Tammy Rones

FITNESS PRODUCT AND PROGRAM
DEVELOPEMENT DIRECTOR

Years of working two jobs (US Naval Reserve Supply Officer and a Corporate Trainer for a national company) and raising a family left Tammy morbidly obese and in chronic pain. Realizing that she needed to make a change, Tammy turned her focus to healthy eating and exercise– losing over 70 lbs. With her pain gone, she found the courage to follow her passion and become a Fitness Professional. An avid runner, Tammy has completed five Marathons, dozens of Half Marathons, and over 20 Ragnar Relays. She specializes in functional fitness training, which dovetails with her passion to help others live their best lives!

Years of working two jobs (US Naval Reserve Supply Officer and a Corporate Trainer for a national company) and raising a family left Tammy morbidly obese and in chronic pain. Realizing that she needed to make a change, Tammy turned her focus to healthy eating and exercise– losing over 70 lbs. With her pain gone, she found the courage to follow her passion and become a Fitness Professional. An avid runner, Tammy has completed five Marathons, dozens of Half Marathons, and over 20 Ragnar Relays. She specializes in functional fitness training, which dovetails with her passion to help others live their best lives!

Road Runners Club of America certified Distance Running Coach
American Red Cross certified in CPR, AED and First Aid
NASM certified Personal Trainer, Corrective Exercise Specialist, and Senior Fitness Specialist
Yoga Alliance RYT-200 Yoga Instructor

Years Coaching / Training: Since 2011, Tammy has been coaching both private clients and small groups of adults focusing on strength, flexibility and mobility training and utilizing a wide variety of training modalities to include HIIT, Pilates, TRX, exercise bands, kettlebells, and yoga.

Coaching Philosophy: Our bodies were designed to move and the more we move them, the better they feel. No matter your age or your current state of fitness, I am convinced there is something you can do to get moving; physical activity coupled with conscious eating can lead to greater quality of life. I have worked with elderly clients, cancer survivors, and morbidly obese clients and each and every one of them has accomplished things they thought were beyond their abilities. It’s never too late to live your best life, so why not do it right now?!

 

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