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Winter Running Team

Wed January 11 - Tue February 28 Cary, NC 27513 US Directions



Team Fit & Able brings USATF Certified Coaches together with athletes that want to accelerate their training while having fun reaching their goals.  The training is designed to meet those goals. We adhere to USATF's principle goals to encourage and facilitate our youth to develop physically through team practices and meets, emotionally through growth and positive self-image, and socially through development of friendships and interaction with positive role models. Weekly practices are designed to help athletes set and reach personal goals in both track and field events. 

The Fit & Able Winter Running Team (WRT) offers a wide range of training for elementary school kids through senior masters. All ages, skill levels, and abilities are welcome and encouraged to participate. Younger athletes are strongly encouraged to have their parents stay with the team during practice and racing. We encourage all our members to take part at whatever level they wish to participate, whether it's improving their running abilities or just wanting to walk for fitness.

This team is sanctioned by USA Track & Field and requires USATF membership to participate.

What’s Involved

Regular Team Training: WRT will meet twice a week to run, do core exercises, and flexibility/agility drills. Regular practices will typically be scheduled Saturdays 9 - 10 AM and Wednesdays 4:30 - 5:30 PM; practice times may change as daylight changes. The full season will run from Wednesday January 11th to Tuesday February 28th. * Final schedule will be provided in early January. ** There will be exceptions to the schedule due to travel. 

Location: Practices will typically be held at area parks. Please Note: Some practices may be moved to accommodate meet conflicts. Details for each practice, including time and location, will be sent by email the night before the practice. 

Pre-practice emails will include:

  • Date, Time, Location, Map, and Goals, also what bring to be prepared for the practice
  • Wear comfortable, light weight clothes, a face mask and t-shirt with good running shoes.
  • Bring filled Water Bottle, hand sanitizer, & a towel for groundwork, plus a desire to run

Tentative Practice Schedule:

  • Wednesday January 11th - 4:30 - 5:30 PM: Getting Back into Running
  • Saturday January 14th - 9:00 - 10:00 AM: 400s & 800s
  • Wednesday January 18th - 4:30 - 5:30 PM: Climb & Surge
  • Saturday January 21st - 9:00 - 10:00 AM: TBA
  • Wednesday January 25th - 4:30 - 5:30 PM: No Practice
  • Saturday January 28th - 9:00 - 10:00 AM: Hills & Loops
  • Wednesday February 1st - 5:00 - 6:00 PM: Speed Intervals
  • Saturday February 4th - 9:00 - 10:00 AM: Mixed Surface Timed 1/4 Miles
  • Wednesday February 8th. - 5:00 - 6:00 PM: Relays & Timed Mile
  • Saturday February 11th - 9:00 - 10:00 AM: Hill Workout
  • Wednesday February 15th - 5:00 - 6:00 PM: Race Preparation & Shake Out
  • Saturday February 18th - 9:00 - 10:00 AM: Sole Mates Race - No Practice
  • Wednesday February 22nd - 5:00 - 6:00 PM: 2 Miles to 4 Miles
  • Saturday February 25th - 9:00 - 10:00 AM: Times Out & Back
  • Tuesday February 28th - 5:00 - 6:00 PM: Run & Pizza Party 

Weather Cancellations: Practices will be cancelled if weather conditions are or are predicted to be hazardous. Notice will be emailed and texted (if a cell number was provided) to team parents as soon as possible. The cancellation decision is at the coach's discretion. Practices cancelled due to weather will not be rescheduled. 

Schedule Changes:

  • Saturday February 18th - No Practice (Sole Mates race)

Athletes: All ages 6 & Up and skill levels are welcome. Parents are encouraged to sign up and train with their young athletes!

Race Entries: All Team Fit & Able members will have discounted or free registration for certain Fit & Able-owned athletic events. Discount codes will be provided by email and may only be used by registered team members. Registrations made by non-team members using team discount codes will be voided. 

How to Sign Up

Here's what you need to do to join the team!

Step 1: Sign up to be a member of USA Track & Field. USATF annual membership is required to participate but is a separate registration and fee. You will need the USATF member number that you will receive to register for the team. If you already have a current USATF number, go to the next step. You can register to become a USATF member here (USATF Annual Membership is good for all Team Fit & Able seasons):

  • Annual Adult Membership: $40
  • Annual Youth Membership: $25

Step 2: Sign up to be a member of Team Fit & Able’s Winter Training Team. You can register to become a WTT member here:

  • Full Season: $140 per person.
    • Get $10 off per athlete when you sign up two or more family members together for the Full Season.
  • One Day Drop-in: $10 per person (must bring a signed USATF Waiver; limit 1 Drop-in session per person per season). 

Step 3: Once you have registered for the team and we have your USATF member number we will send you the season activity sheet. Please fill it out and bring to the first practice you are attending. Welcome to the team!

* * * No Refunds, Transfers, or Exchanges. * * *

Coaching Staff

Alisa Wright Colopy, MA, MPH

  • Level 1 and Level 2 USA Triathlon Certified Coach
  • Level 1 USA Track & Field Certified Coach
  • USA Triathlon Event Director and Youth Event Certification (Pending)
  • US Olympic Committee 2000 Developmental Coach of the Year in Triathlon
  • President, Fit & Able Productions, Inc.
  • Experience: over 30 years including triathlon, track & field, cross country and off-season conditioning with Fit & Able, Cary Academy, Saint Mary’s School, the YMCA, AARP, and TAC
  • Athletics: 100’s of races from 5K’s, marathons, sprint triathlons, and Ironman distances

If you have questions, please contact Coach Alisa at

We can't wait to see you at practice!

* * * *

The Team Fit & Able's Winter Training Team and all its participants are subject to these event policies

Information from this site is often shared to other online sources that aren't updated when changes are made here. This site is the only official and updated source for information regarding this event. 

Fit & Able Productions is a nonprofit organization that has supported community and family fitness in Cary since 1997 through organizing creative events and training programs. Proceeds from our events that aren't designated to support other organizations go to support this event and other Fit & Able nonprofit activities.

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1100 Norwell Blvd.
Cary, NC US 27513


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