Fleet Feet Sports wants to help you get dirty! This 7 week training program will get your ready for Dirty Secret Trail Run on May 12th, 2012.Learn the ins and outs, ups and downs of trail running and be ready to go on race day!

• Newly added! 
  • 11-13 Minute Per Mile Training Group! See "Suggested Activity Level" below for details.

DIRTY SECRET TRAIL TRAINING
- First group workout Wednesday, March 21, 2012
- Weeknight workouts - Wednesday 6:30pm
- Weekend workouts - Sunday 7:30am
- Consider Boot Camp as a cross training activity on Tuesdays and Thursdays
- Registration: $110 -

WORKOUT LOCATIONS
Group workouts are every Wednesday at 6:30 pm and every Sunday at 7:30 am.  Wednesday workouts will be held on the trails behind Cavitt Jr High School in Granite Bay, as well as some in the Auburn Hills.  Weekend workouts will be held in the Auburn foothills, a 45 - 60 minute drive from downtown. You will learn a variety of trails that you can return to and enjoy for years to come.

BENEFITS
- $20 Fleet Feet Sports Gift Card
- Daily Training Schedules
- Twice a week group training sessions
- Experienced Coaches to Support You Along the Way
- ASICS Technical training shirt
- Energy Replacement Drinks and Water at all Workouts
- Weekly Training Newsletter
- Education on Proper Trail Running Technique, Fueling, Stretching, and More
- Workouts at some of the area's best trails
- DIRTY FUN!
- Learn Safety in the Wild

SUGGESTED ACTIVITY LEVEL PRIOR TO START OF TRAINING
Because of the "wild" nature of this training, there are a few prerequisites:
- Currently running 4 - 5 days/wk. and a minimum of 45 - 50 minutes per run
- Injury free and able to run continuously for 3-5 miles on trail (first long workout)
- Not afraid of dirt, enjoy beautiful scenery and love a challenge!
- 11 Minute Per Mile and Faster Training Group - the longest workout for this group will be roughly 10 miles and will train you for the 10.3 mile race.
- 11-13 Minute Per Mile Training Group - the longest workout for this group will be roughly 6-7 miles (no exceptions) and will train you for the 5.8 mile race.

COACHES TIM TWIETMEYER, MO BARTLEY and MARK QUILLICI
Tim is a 5-time Western States 100 Champion (That's 100-miles folks!) and has completed over 100 ultra marathons & 60 marathons. Mo is a 5-time Western States 100 Finisher and represented the US Women's Team in the World 100 km Championship. Mark is an avid trail runner with experience in many local trail events.

REGISTRATION DETAILS
$110.00 Per Person
No refunds after the kick-off and no exchanges or transfers at any time.

KICK-OFF and INFORMATION NIGHT
Mark your calendar!  Wednesday, March 14th is the Kick-off for Dirty Secret.  Arrive between 6 - 7 pm to pick up your packet, and the seminar starts at 7 pm.  Kick-off takes place at Fleet Feet Sports, 2311 J Street.  See you then!

QUESTIONS? If you have specific questions, please email training@fleetfeetsacramento.com.