Rockin’ ‘N’ Runnin’ Training 2024

“Inspirational quote coming soon”

Looking for the schedule? Want to volunteer? Where can I find the course map for this coming week? Have questions? Below are the contacts, training schedule, volunteer links, and the course maps for the 2023 Rockin’ ‘N’ Runnin’ Half & Full Marathon Training Program.

Weekly Information

Thank you for your patience!

Weekly Newsletter:

Course Map: Run Map

Full and Half Marathon: All Groups:

Garmin Connect: Run Map

Thank you to the mentors of the 2023 RnR Program. You are greatly appreciated!












Upcoming Events:



Program Schedules & Training Groups

Pace Groups
A Group (7:00 min / mile and faster)
B Group (7:30 to 9:00 min / mile)
C Group (9:30 min / mile and slower)

Training Schedules
Full Marathon


Seminar ScheduleComing Soon!



Next Level Training Program
Are you looking for your next Personal Best? Are you on the verge of obtaining a Boston Qualification?  Are you searching for more? More workouts, more personal attention, more ways to improve?  Are you ready to take your training to the next level? Email the coach:
Find out more about our Next Level Training Program!


Mentor 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

New Year, New Program! It’s the RnR Water Station Perks Program

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! And new this year, we are introducing RnR Water Station Perks! Each time you volunteer at a water station, you will be entered into a monthly drawing.

More information can be found here.

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
What are Jane Fondas?! – Find out how Jane Fondas can help strengthen hip flexors, adductors, abductors and gluteus medius muscles.
Marathon Nutrition: Mistakes to Avoid – By Kim Mueller, SDTC Nutritionist
Ingredients for the Long Run – By Kim Mueller, SDTC Nutritionist
Pre-Race Low-Residue Food Options – 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
David Hutchinson Boston Marathon Coach
Meriah Earle North County Tuesday Evening Coach
Metro Volunteer Coordinator
Drop King (Water stations)
Diana King Gear Distribution
Jamie Fryrear Mentor Coordinator 619-549-9065
Uyen Phu/Elaine Sanders Weekly Newsletter Coordinator
Jessie McBride Membership & Website 303-775-2138

Meet the Coaches

We have a very talented coached 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
Dave Hutchinson – Boston Training Coach
Matthew Deja – Half Marathon Program & Next Level Training Coach