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 returning from run• Leave bib with us• 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

• Sunscreen!• Watch - stop watch or phone with interval timer

What you might need or want?

• Heart rate monitor • Body Glide to prevent chafing • Hat• Sunglasses • Towel• Change of clothes for after you run• 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 continued

• 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: try to avoid using them• Strollers: be extra alert for other participants

NoBo Groups – You may change at any time!

• RED o Already running or doing cardio activityo Can double run interval or wants to increase speed

• WHITE o May be new, coming back to running, and have been doing

some activity prior to starting NoBoo Confident about the training plan

• BLUE o Brand new to runningo May be a little unsure of training plan

Secret Website – Check Back Often

• Training Plans (Red, White/Blue, & NoBo2)• Program Calendar – where and when we meet• Stretches• Set Your Goal• Speaker Handouts

Today’s Workout – NoBo1

• Red: run 2, walk 2 x 5

• Warm-up with a 5 minute walk

• Run 2 minutes, walk 2 minutes

• Repeat 5 times

• Cool down walk for 5 minutes

• White & Blue: Run 1, walk 2 x 5

• Warm-Up with a 5 minute walk

• Run 1 minute, Walk 2 minutes

• Repeat 5 times

• Cool down walk for 5 minutes

Today’s Workout – NoBo2

• 3 mile long run

• No official groups

• Each Tuesday we meet = speed work

• Each Saturday we meet = long run