Fly Feet Running - Fall Fit Challenge

October 12 - 26
15 Days



It's hard today,
but one day
it will be your

fall fit challenge 2019

It's time, party people!  This is about setting ourselves up for success through the holidays. All we need is 15 days and we’ll have a base established with an awesome community. This program is designed to meet you where you are, whether you just finished running the Twin Cities Marathon or don’t remember the last time you worked out.

The challenge includes incredible programming, delicious recipes, a tracker to keep you accountable, daily email inspo, and the flyest community around.  We’ll personalize our goals and commit to establishing one critical healthy habit as we go into the holidays.

Come to the Fall Fit Challenge Kickoff on Saturday, October 12 at either location for an info packed session to learn all about how to set yourself up for success both on the nutrition side and the training side. Sign up below!

Let's do this.  We gotchu

Fly Feet Running - Fall Fit Challenge

We will be following the style of an athlete's in-season training program. Now, that doesn't mean 100% intensity every single day. Athletes cannot and do not go hard every single day. They need periods where they can recover and times when they can refine skills and strategies to prepare for game day. So what you will see throughout the two weeks of the challenge is a good mix of Recovery Days, Prep Days and Game Days.

Prep Days:
Each sequence of prep days will be focused on developing a certain skill that we will use and test on Game Day. Prep days are still days to work hard, but more with the intent of working with a specific goal in mind. They are days to focus, learn, and prepare.

Game Days:
This is where we will utilize what we have developed in prep days. Game days are all about expressing our potential. We are searching for something just beyond what we are capable of. This is the day to go for it, bring some intensity, and push past perceived limits. Hint hint, we have something special in store for you on the final Game Day.

  • Game Day #1 - Movement proficiency, expressing potential through good mechanics
    Ability to perform and to produce force relies heavily upon proper mechanics, whether that be running, lifting, or moving our body in space. For these prep days we will focus on building excellent movement patterns so that we can rely on these on game day. Specifically, we will focus on hinging and horizontal pressing. Even the best athletes need to take the time to return to the fundamentals.

  • Game Day #2 - How to approach a challenge
    How we approach challenge is equal parts physical and mental, and how we have prepared for a challenge is highly indicative of the end result. In this cycle of prep we will focusing on guiding you through mental strategies for game day, as well as educating on the importance of recovery and priming the body to perform.

  • Game Day #3 - Taking chances and learning from failure
    This cycle will be all about creating a safe space to take chances and learn from failure, specifically once we get to game day. The prep days here are important because they will serve as a low-stess environment to take a chance. We're talking about searching for limits and potentially trying a new speed or pickup up different weight. We will be there to help you reach for the appropriate intensity, and keep you honest to good mechanics

  • Game Day #4 - Putting it all together, expression of peak performance
    Cycle #4 is about putting together everything we have learned and sharpening skills for the culmination of the challenge, TREAD MIGHTY 3.0. You heard that right, Tread Mighty 3.0. It has been tested, it has been perfected, and it is ready for you. This will be your chance to have a blast and see what you are capable of.

Recovery Days:
Express, recover, adapt. This is our guiding principle. Recovery days are perhaps the most important part of this process and in order to make progress toward our individual goals we MUST recover. These workouts will still be structured similarly to a normal Tread and Shred class, but we will be speaking directly to working through them with intention and how you can apply that outside of the challenge. We will also take some time to talk about what recovery means outside of the studio.


From a nutrition perspective, it's all about back to basics; whole, non-processed foods, and no alcohol.  Our coaches have created a mouth watering recipe guide with our favorite recipes to help keep your healthy food options exciting and fresh.  You're encouraged to keep a food diary to help you keep track of what you eat and how it impacts how you feel in your training sesh.

Fly Feet Running - Fall Fit Challenge

Accountability helps us stay committed.  We'll help you stay accountable with a points tracker and specific goals around nutrition, training, hydration, sleep, and recovery.  Tracking your progress will help you discover how you live impacts your training and your goals.  You'll personalize it by committing to your one new healthy habit.  Don't worry, no sharing required, we just give you the fancy card to make it happen.


Most points! for male/female wins a free month on their membership at each location. (Plus ridiculous bragging rights!)

Any points!  Just participate and turn in a copy of your scorecard and we'll enter you in a drawing to win some pretty amazing prizes.  Win a free gait analysis, cool swag, and more!

Fly Feet Running - Fall Fit Challenge
  1. Sign up for the challenge

* Signing up as a non-member gives you access to the kickoff, nutrition guide, recipes, daily emails. It does not give you access to classes. You would need to use your class pack for classes.

2. Let us know you’re coming to the kickoff