2025 Spring Training Program

#STP25

We look forward to seeing you at the 2025 Indy Runners and Walkers Half-Marathon Spring Training Program (aka, “STP”)! Since 1986, this program has been preparing runners and walkers of all abilities to participate in spring half marathons.

Your Indy Runners and Walkers membership allows you to participate in the program with no extra fee, but you must also register for the STP so we know who to expect. Not yet a member? We’d love to have you join us! (After you join or renew, if needed, be sure to come back to register for the STP).

Join Indy Runners and Walkers as a club member! Register for the STP!

For 2025, we will have three training groups:

• Walkers Half Marathon
• Runners Half Marathon
• Runners Advanced Half Marathon

Save these dates:

• January 16, 2025 at 5:30 p.m.: STP Expo
• January 18, 2025 at 8:00 a.m.: First Saturday workout from Broad Ripple
• January 21, 2025 at 5:35 p.m. for Walkers and 6:00 p.m. for Runners: First Tuesday workout

#STP25 Kick-Off Expo

There will be a kick-off expo on Thursday, January 16, 2025 from 5:30-7:00 p.m. at Hinkle Fieldhouse (510 W 49th St, Indianapolis, IN 46208). It will be in the west hall (enter Gate 1 and walk straight ahead). There is no planned walk or run on this evening. You’ll get to meet your program leaders and coaches, attend a seminar that explains what to expect each week and provides some “basic training” information (seminar starts at 6:00 p.m.), and meet our wonderful club sponsors who’ll be giving out swag and discounts!

Program Goals, Plans, and Schedule

The goals of the 2025 STP are to help runners and walkers in central Indiana of all abilities and experience levels:

• To feel prepared for your goal race. We want you to have a great experience!
• To increase your physical and mental fitness and endurance.
• To reduce the risk of training-related injury. But if any injuries or niggles do occur, to provide you with access to professionals.
• To develop relationships and a sense of community with other runners and walkers.
• To provide you with a training plan and an accountability framework to guide you toward your goals.
• To increase the speed of those looking to get faster.

The plans also include suggested workouts on some of the days that we do not meet as a group. This helps you to slowly increase your weekly mileage as part of your progression.

Who is the program for?

• Beginning walkers and runners who wish to complete a half-marathon.
• Experienced walkers and runners who would just like to have fun and train for another half marathon, whether or not they wish to do a race.
• Experienced runners and walkers who have completed at least one half-marathon and want to get faster.

What does it look like?

• Running or Walking! Meet for runs/walks on Tuesdays and Saturdays leading up to the 500 Festival Mini-Marathon on May 3, 2025.
• Learning! Gain a wealth of knowledge from experienced runners and walkers. These volunteers can provide both encouragement and advice. The program also includes expert-led seminars.
• Socializing! Get to know others during runs/walks and over snacks, etc. and build your community.

What makes our program great?

• History of supporting runners and walkers of all levels since 1986.
• Largest training program in Indiana (250+ participants per year). You’ll find someone at your pace!
• Provides coaches across a wide array of speeds.
• Tuesday runs/walks held along the Central Canal Towpath (“softer” crushed limestone path) and on the Butler University campus.
• Saturday runs/walks include various routes starting in Broad Ripple.
• Training runs/walks are led by experienced runners/walkers. Team-up with volunteers and participants running or walking at a similar pace.
• Recovery snacks after runs/walks.
• Knowledgeable guest speakers delivering informative seminars.
• Opportunity for consultation with sports medicine professionals and experienced runners/walkers.
• Social events.
• Printable training schedules with the perfect workouts for you, no matter what your personal running or walking goals are!

Before the Program Begins

Don’t wait until January to begin preparation. Your chance for success is significantly enhanced when you show up for the first run or walk knowing you’ve met or exceeded the minimum distance requirements! Remember that our club runs and walks meet all year long; they’re a great way to ensure your readiness leading into the program.

Walkers

You should be capable of walking at least 2 miles at 20 minute/mile pace or faster before the program begins (40 minutes for 2 miles). Unsure of your pace? Time yourself on the Monon Trail (miles are marked) or an outdoor track (4 laps to a mile in lane one). Identify your pace then work on distance and speed over the fall and winter.

We want to assure anyone who has dreamed of completing a spring half marathon that we have a roadmap for you. We firmly believe that everyone who completes the walking program will surpass the 500 Festival Mini-Marathon requirement of 18:18 minutes/mile for a 4 hour half marathon. You may start out slower, but we are confident our training will quicken your pace as you become accustomed to the longer walks. If you are walking another spring half marathon, be sure to note the minimum pace required so that we can assist you to be prepared to walk that pace.

Runners Half Marathon

You should be capable of running 3 miles before the program begins.

Runners Advanced Half Marathon

You should have already completed at least one half marathon. In addition, you should be capable of running 5 miles before the program begins.

We want to assure anyone who has dreamed of completing a spring half marathon, or setting a new PR, that we have a roadmap for you.

Tuesday Runs/Walks

Start Time

The walkers meet at 5:35 p.m. to discuss the route and the workout. They start walking precisely at 5:45 p.m.

The runners meet at 6:00 p.m. to discuss the route and the workout. They start running as soon as the discussion is complete.

Location

The Tuesday runs/walks will meet at Butler University’s Hinkle Fieldhouse (Gate 1):

510 West 49th Street
Indianapolis, IN 46208

Please arrive 15 minutes early to find parking. Parking is available in the above parking lot where it says “Parking” However, obey the signs. If there is a sign mentioning “Permit Parking,” do not park there. Additional parking is available along neighborhood roads to the south of Hinkle Fieldhouse. (Please don’t park next to fire hydrants, block driveways, or along roads with “No Parking” signs.)

Restrooms are available for changing, etc., prior to the training session. Enter Gate 1 and walk straight ahead. The restrooms are on your left.

FYI: The regular Tuesday club runs/walks occur on Tuesdays leading up to and following the training program. Come join us all year long!

Schedule

The first Tuesday training session is Tuesday, January 21, 2025 and is generally every Tuesday until the first week of May.

Note: Due to Hinkle Fieldhouse conflicts:

• The workout scheduled for Tuesday, January 28, 2025 will occur on Wednesday, January 29, 2025 at Hinkle Fieldhouse.
• The workout scheduled for Tuesday, April 1, 2025 will be moving location to:

Fleet Feet
1079 Broad Ripple Avenue
Indianapolis, IN 46220

Free parking is available in the parking lot in front of the store.

Walkers

The first training walk will be used as a means of establishing your baseline conversational pace. Everyone should bring a watch or phone to time their walk. We will record our overall time every week. This allows us to monitor our progress and also know who is present.

To enhance your experience walkers will routinely take alternate routes from the runners to lessen congestion on the trail and around the campus.

Our first walk will be 3 miles so please come prepared for that distance.

Runners Half Marathon

This group will emphasize getting in the requisite training mileage to prepare you to finish a half marathon like the 500 Festival Mini-Marathon. The workouts will include only a few occasions for optional speedwork (i.e., workouts geared toward getting faster).

What pace should you run the first week? Choose a pace at which you feel comfortable running three miles. If you can’t talk while running, you’re likely going too fast!

This group will primarily run out-and-back courses along the Central Canal Towpath.

Please come prepared to run 3 miles the first day.

Runners Advanced Half Marathon

This group will emphasize getting faster on Tuesdays. Workouts could include things like interval training, hill work, steady state runs, progression runs, etc. Don’t worry if this sounds like gibberish! These workouts will be led by one or more experienced volunteer leaders acting as coaches whose job is to explain the workout and to make you feel comfortable.

This group will likely run a mix of routes along the Central Canal Towpath, on the Butler University campus, etc.

Please come prepared to run 4 miles the first day.

Seminars

After the evening’s workouts on most Tuesdays, we will have seminars led by industry professionals who will cover topics such as nutrition and hydration, exercises for runners and walkers, injury prevention and awareness, race day planning and strategies and more. Sessions are engaging, and always include time for questions. Seminars take place in the classroom at the end of the west hallway, and we try to start at 7:00 p.m.

We know that you are sweaty and hungry, but this information is an important part of your training program.

Saturday Runs/Walks

Runners: The first Saturday run will take place on Saturday, January 18, 2025 at 8:00 a.m.

Walkers: The first official Saturday walk will take place on Saturday, March 8, 2025 at 8:00 a.m. Prior to that, walkers may achieve their Saturday mileage wherever is convenient for them – closer to home, or with the running group in Broad Ripple.

The final Saturday run/walk prior to the 500 Festival Mini-Marathon will take place on Saturday, April 26, 2025.

Location

The weekly Saturday runs/walks will meet at the St. Vincent Physician/PT office just south of Broad Ripple Ave. in Broad Ripple. The address is:
1001 Broad Ripple Avenue
Indianapolis, IN 46220

We meet in the parking lot near the above green “X.” Parking is available in the outlined area. Please park away from businesses as much as possible. Finally, no restrooms or changing areas are available where we meet.

FYI: The regular Saturday club runs/walks occur on Saturdays leading up to and following the training program. Come join us all year long!

All Participants

• The weekly long walk/run will occur on Saturdays.
• Unless otherwise indicated, the weekly long run/walk should be done at a conversational pace. You can go faster during your other runs/walks if you like.
• Routes may vary but will often include part of the paved Monon Trail.

Walkers Specific

• The distance the first week will be 3 miles.
• The maximum training program distance will be 12 miles.

Runners Half Marathon

• The distance the first week will be 3 miles.
• The maximum training program distance will be 11 miles.

Runners Advanced Half Marathon

• The distance the first week will be 6 miles.
• The maximum training program distance will be 15 miles.

Suggested Indy Runners and Walkers Races for Spring Training

Indy Runners and Walkers puts on several races during the first half of the year. We strongly encourage you to run or walk the Sam Costa Quarter Marathon (6.55 miles) in March and 10K associated with the Butler Bulldog Jog in April as part of your training. Both races are timed perfectly for race preparation toward the 500 Festival Mini-Marathon.

Groundhog Race

The Groundhog Race on Sunday, February 2, 2025 presents an early challenge. This Zionsville race is free with an optional donation to the Zionsville Food Pantry. The weather varies greatly from year to year. STP participants looking to get faster will find this to be a good early training challenge. The race might or might not be appropriate for walkers and those looking to finish a half marathon. If you’re fairly new to running/walking, you might hold off racing until the Sam Costa Quarter Marathon in March.

Sam Costa Half Marathon and Quarter Marathon

The STP has been designed to encourage participation in the Sam Costa Half and Quarter Marathon, Indiana’s oldest road race. Strategically located at the midpoint of our preparation, the Sam Costa on March 22, 2025 provides an authentic racing experience for both novice and experienced runners and walkers.

You are strongly encouraged to enter the Sam Costa Quarter Marathon. For the veterans in our group, the iconic Sam Costa Half Marathon may be your choice. In either case, we want all of our training partners to have the Sam Costa experience as an integral part of our training program!

Indy Runners and Walkers club members automatically receive a registration discount per the information on the race website.

Butler Bulldog Jog 5K and Indy Runners 10K

The Butler Bulldog Jog 5K and Indy Runners 10K will take place at the Butler University Health and Recreation Complex next to Hinkle Fieldhouse on Saturday, April 12, 2025 at 8:00 a.m. There will also be a 1 mile dog walk at 8:05 a.m. Proceeds benefit Butler HRC student wellness and grant programs as well as Indy Runners and Walkers giving back initiatives including our scholarship program and various community projects. The dog walk will also benefit the Indianapolis Humane Society.

We highly recommend participation in the 10K option as it will provide a good indicator of your fitness level before you race the 500 Festival Mini-Marathon.

Members of Indy Runners and Walkers automatically receive a registration discount per the information on the race website.

Training Program Shirt

You will be able to buy an optional training program shirt in the near future. We are finalizing the design and getting pricing information. Stay tuned for those details in the weeks to come.

Coaches

We will provide coaches to help lead the workouts and to be points of contact for any questions or concerns. Coaches will be dispersed throughout the pace ranges, as the volunteer resources allow.

Would you like to be a coach? (We will train and support you for this role.) Please contact the program director at springtraining@indyrunners.org. We could use your help on Tuesdays or Saturdays or both.

Our Inclusive Community

Our goal is to make every participant feel welcomed into the program, the club and the community. Joining a club and/or a training program might be daunting for some people. One way that we can lower that barrier-to-entry is to help our newest participants readily see who participated in the 2024 STP. This will provide a very large pool of people who will happily answer any and all questions – large or small. There are no silly questions.

During the first four or five weeks of the program, we will use an identifier, a yellow armband, so that you recognize them. More information to come on this. *Note to last year’s participants: you are NOT going to be required to wear an armband. It’s voluntary.

Speedwork Calculator

Does the training schedule call for speedwork at a particular pace (5K race pace, half marathon race pace, etc.)? Are you unsure how fast to run? We have a calculator for you!

Weather Policy

Runs/walks will be canceled (likely with no make-up) if the conditions are too dangerous. A cancellation notice will typically be posted on the Indy Runners and Walkers Facebook page as early as possible. Unless we announce a weather-based cancellation, expect to run/walk. Rain will typically not cancel a training run/walk. However, a thunderstorm, winter storm warning, or wind chill below 0 degrees will.

Complete Training Plans – COMING SOON

We’ve put together some complete training plans you can download. They include suggested distances for each training day.

Training Program Contact Info

If you have any questions about this training program, please contact the spring training program director Mark Nickerson at springtraining@indyrunners.org.