Welcome to No Boundaries!

Have you seen our video? It’s inspiring!(click to play)

What will happen each week?

• Check-in with FitVil• Drop keys in Key Box• Pick up your Bib, put it on front• Announcements• Clinic / Speaker• Warm-Up Stretches, Workout, Cool-Down Stretches• Check-out with FitVil upon your return• Leave Bib here• Rehydrate and have a snack if you’re hungry

What will happen this morning?

• Introduce Mentors • What to wear• Safety & Etiquette Talk• Pace Groups• Secret Website• Set goals• Stretching, Workout & Have fun!

What to Wear?

• Appropriate footwear – the right FIT is critical!• Socks (non-cotton, moisture wicking)• Inserts for footwear is often recommended• Sports bra – properly fitted!• Clothing made from technical fabrics

• Tops: short sleeve/tank • Bottoms: Shorts or capris• Layers

• Watch - stop watch or phone with interval timer

What you might need or want?

• Heart Rate Monitor • Body Glide for chafing• Hat• Sunglasses • Sunscreen – apply one hour prior to workout• Towel• Change of clothes• Trigger Point or other injury prevention tools

Safety & Etiquette

• Be seen and be alert!• Run against traffic if running on the road. If running on the

sidewalk or multi-use trails, travel on the right and pass on the left.

• Never run more than two abreast if you are running in a group.

• Alert pedestrians when you are passing them–don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.

Safety & Etiquette

• Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road.

• Don’t assume cars will stop if you are entering a cross walk.• Cross in crosswalks whenever possible.• Headphones – keep volume low• Strollers – be extra alert for other participants

Groups – May change at any time!

• RED (< 10:00 min mile)o Already running o Can double run interval or wants to increase speed

• WHITE (10 - 13 min mile)o May be new or coming backo Confident about the training plan

• BLUE (13 – 15 min mile)o Walkerso Brand new to runningo May be a little unsure of training plan

Secret Website – Check Back Often

• http://www.fleetfeetbloomington.com/training/sfea-no-boundaries-handouts-copy

• Training Plans (Red, White/Blue/Green)• Program Calendar• Stretches• Set Your Goal• Speaker Handouts (Good Form Running)

Today’s Workout

• Run 1 Walk 2 x 5• Warm-Up with a 5 minute walk• Run 1 minute, Walk 2 minutes• Repeat 5 times