Foundation Group
Welcome to the Foundation Group! The Foundation Group training plans cover distances from 10-milers through full marathons. This group is designed for:
- Recreational runner: 10-25 miles per week
- Want to finish a half or full marathon
- Want to begin focusing on improving speed through speed work
The Foundation Group will target the Aramco Half Marathon and the Chevron Houston Marathon with a target pace range of 9:30/mile and 11:30/mile. The Foundation training plan is designed for runners who have not run a full or half marathon and are comfortable with the target pace range. Before beginning a CRC foundation training program, you should prepare your body by running three times per week, for a minimum of 30 minutes each workout. By the first week of a training program, your longest run of the week should be at least 4 miles for a half-marathon program and 5 miles for a marathon program.
The Foundation Group Training plan consists of three runs per week.
- Two mid-week workouts that are recommended to be done at the scheduled sessions with a CRC Coach.
- One Saturday long run with the Foundation Group (weather permitting). These runs are performed at a conversational pace for a specified distance.
Mid-Week Workouts
For the two mid-week workouts, the type of workout will change every 3-4 weeks to add variety and to develop different aspects of your running fitness. Some examples of these types of workouts include: Fartlek’s (speed-play), Tempo Runs, and Intervals.
Long Run
Saturday morning group runs of 4, 6, 8, and 10 miles take place all Summer. Additional distances will be added to the schedule once official training programs kick off.
Weekly training plans are also posted in the CRC Facebook Group under the events tab. If you have a different target race than what is listed below, please reach out to a coach for guidance.
Target races
| Race Name | Plan |
|---|---|
| Cypress Half Marathon | See Plan |
| Aramco Half Marathon | See Plan |
| Chevron Marathon | See Plan |
Ron Luther
Head Coache
Ron Luther
Coach
I’m one of the “green shirts”. One day back in 2013, I suddenly decided to get more serious about runnering. So I joined CRC where I learned about all kinds of things from zone 2 and intervals to gels and body glide. That fall I ran my first public race (Toughest 10K Kehmah – cuz why wouldn’t you start with toughest?) And my first half marathon (Houston Half). Since then I’ve run road races and trail races in every distance from “well that was fun!” to “are you out of your dang mind?” I’ve also enjoyed myself more than I would have guessed pacing other runners and helping them meet their goals. Oh! And in spite of my terrible swimming, I’ve even finished few triathlons. This year I’m looking to heal up and get some fitness and speed back. Eventually I would like to try some cool destination races. I don’t have any formal coaching certificates or qualifications, but I’m looking forward to having some fun and providing as much information and encouragement as I can to help you meet whatever level of crazy you are looking for.
Kathryn Kohn
Asst Coach
Kathryn Kohn
Assistant Coach
I started running for vanity after attending a bachelorette weekend a decade ago. These gorgeous Amazon women were encouraging me to try running, to which I replied “I am NOT a runner. I don’t understand how or why y’all do it!” I have never enjoyed it, even used every excuse in the book in gym class to get out of it as a child. But then I thought, “Well I don’t see any fat people running, so there’s that. Maybe that’ll keep me far from my family history of obesity and high blood pressure.” So, I started little by little, feeling tortured and hating every minute until … one day it just clicked! I joke that if it weren’t for running, I’d likely drink, shop, or eat away my stress, so this definitely a better and more cost-effective option. Here I am, 3 marathons, over a half dozen marathons, and two kids later hanging on the one thing that has truly brought me a sense of self-satisfaction and joy. The thing about joy is that you can’t keep it unless you give it away. That is why my goal isn’t a PR, I am in a maintenance mindset, it’s to share my joy with you.