Urban Cow Half Marathon

URBAN COW HALF MARATHON TRAINING

Welcome to Fleet Feet Folsom & Roseville's Urban Cow 13.1 Training Program! Training for and completing a half marathon is a challenging and rewarding endeavor. Participants in our program benefit from our professional coaches, experienced mentors, and a daily training schedule with goal-specific runs and strength training with resistance bands provided by Pro-Tec.

The Urban Cow Half Marathon takes place on September 28, 2025. Participants in this race will enjoy a very scenic and fast course through beautiful neighborhoods and along the Sacramento River. This race features live music on the course, post-race party pasture, cowbell finisher medals for all, and free race photos.  

Kick-Off Informational Meeting

Not sure if this program is for you? All are welcome to meet the coaches on Saturday, July 19 at 7:30am at Fleet Feet Folsom to learn about the program and ask any questions you may have. The meeting will be followed by a 30-minute shakeout run!

Weekly Workouts

• July 22 – Sept 25
• Tuesdays and Thursdays at 6:00pm at various locations 
• Saturdays at 7:30am at various locations
• Workouts will be in the Folsom and surrounding area 
• Since many participants train for both races, we will combine CIM with the Urban Cow Half Marathon Training Program

Goal Race

• We will prepare you for the Urban Cow Half Marathonon Sunday, September 28, 2025.
• Your registration includes a training program t-shirt and access to the Fleet Feet tent on race day.

Training Schedule

The training is designed to increase week to week so you build slowly, steadily, and consistently toward your goals. 

Tuesday workouts consist of intensity such as intervals, hills, and tempo to improve your fitness. Thursday workouts will incorporate strength training with the intention of preventing injury. Resistance bands are provided for you by Pro-Tec. Saturday workouts are endurance building towards the goal race distance of 13.1 miles.  Your training schedule will include workouts for you to do on your own throughout the week, which will help you see more progress. If you cannot make a workout, you will have the schedule to continue to follow the plan. 

Education

Coaches and special guests will educate you in person and via email and the private Strava club on topics such as warm ups, mobility, nutrition/hydration, injury prevention, how to prepare for race day, and more. They are also a resource and support for you along the way. 

Group Training Atmosphere

Enjoy the safety, accountability, information, and motivation that come from a coached group workout environment. We also have a private Strava Club for you to share, communicate, and get motivation from your fellow training members. 

Coaches

• Heather Noguera
• Julie Hinman
• Mason Nelson

Program Cost 

$150

No refunds, transfers, or exchanges at any time.

Minimum Activity Level

You should be able to walk or run 30-45 minutes, 3 times a week at the start of training.

Safety Precautions

We reserve the right to cancel practice for any unsafe conditions such as, but not limited to, weather or air quality. 

Questions? 

Email either of our Training Program Directors:

• Amy - amyw@fleetfeetroseville.com
• Rachel - rachel@fleetfeetfolsom.com