Rockin’ ‘n’ Runnin’ Training

“To love is to will the good of the other.

Welcome to the information page for registered participants in the Rockin’ ‘n’ Runnin’ Half & Full Marathon Training Programs.

Weekly Information

Welcome to Taper Town!
Saturday, May 21st @ 6:30AM
Location: Hospitality Point (parking map)
Weekly Newsletter: Week 20

Full Marathon
C| 2-hour max B| 14 miles A| 16 miles
Run Map

Half Marathon
All Groups: 2 hours max
Run Map

RSVP for the Pasta Dinner

When: Friday, June 3rd 5:00PM-8:00PM
Where: San Diego Marriott Mission Valley
(8757 Rio San Diego Drive, San Diego, California 92108)
Why: Carbs, cool running friends, and coaches are always the best after a successful season of training!
What to wear: Casual, classy, or comfy


San Diego Rock n Roll Marathon June 4th & 5th!

SDTC is looking for volunteers the weekend of June 4th & 5th at the San Diego Rock n Roll Marathon! If you are not running and can help, please do! Friends and family are also invited to volunteer with you! It’s a great opportunity to give back to the running community. Click HERE for more details.

Half Marathon:
Training Schedule

Training Schedule

Foam Rolling & Stretching Routines

Some of you had asked during the Zoom Meeting last week for some video suggestions/recommendations on foam rolling and stretching.

Click here to view a foam rolling exercise provided by Coach Jason.

Coach Matt’s pre and post run flexibility:
Pre-Run Stretch Routine: Click here
Post-Run Stretch Routine: Click here


Program Schedules & Training Groups

Pace Groups

A Group (7 min / mile and faster) = Yes
B Group (7:30 to 9:00 min / mile) = Kiss
C Group (9:30 min / mile and slower) = Heart

Mentoring Program – Sign up for a mentor!

First time in the RnR Program? Want personalized attention? We have experienced marathoners that can help! Contact Jamie Fryrear at for more information.

Useful Links

Social Media

RnR Training Facebook group
SDTC Facebook group
Follow us on Social Media

Volunteering – Make a Difference!
Volunteer Here

Saturday runs are a success thanks in part to our terrific volunteers and drop kings who supply and staff the water points for all runners.  They get up early, provide a great service for all of us, as well as cheer us on. Encourage friends and family to sign up, or give back on a weekend that you are not running!

Training Calculators and Charts
Recovery Run Paces – Use a recent 10k time to calculate your easy run pace.
Jack Daniels 800s – Given a recent 10k time, look up what you should be running your 800s in.
Heart Rate Training Zones – Given your age or a recent test, this calculator will give you an indicate of your target heart for various workouts.
Race time Prediction – Given a recent race performance, this will give you an indication of what you could do at another distance.
Other helpful links
Track Etiquette & Tips – Best practices for running on the track
Rehab United Stretches – View video of our Saturday morning stretches
Rusty’s Running Injury Free YouTube Videos – View Videos of Rusty’s Dynamic and Static Stretching, Ice Massage and Ice Pack, Self Massage and Foam Roll, Anatomy and Biomechanics of Running
Weekly Running Groups 2022 – Looking for someone to run with? Check out this link!
Choline Electrolyte Drink – What to learn more about Choline and how it can help in your long run?
Ingredients for the Long Run – By Kim Mueller, SDTC Nutritionist


Name Position Email Phone
Paul Greer Director, Metro Coach 858-573-1500
Bill Aaron Asst Director; Metro Administrator 619-209-1372
Matthew Deja Half Marathon & Next Level Training Coach 989-565-0241
Meriah Earle North County Tuesday Evening Coach
Stephen Burch Metro Volunteer Coordinator 619-997-8061
Jamie Fryrear Mentor Coordinator 619-549-9065
Uyen Phu
Elaine Sanders
Weekly Newsletter Coordinators 619-665-2411
Jessie McBride Membership 303-775-2138

Meet the Coaches

We have a very talented coaching staff at RnR. Get to know our RnR coaches and read their bios:

Meet the Coaches


Paul Greer – RnR Program Director
Bill Aaron – RnR Marathon Program Coach & Assistant Program Director
Matthew Deja – Half Marathon Program & Next Level Training Coach
Boston Marathon Training Program Coach