Welcome to No Boundaries!

2. Welcome to No Boundaries! Have you seen our video? It’s inspiring!

3. 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

4. What will happen this morning? • Introduce Mentors • What to wear • Safety & Etiquette Talk • Pace Groups • Secret Website • Set goals • Stretching, Workout & Have fun!

5. 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

6. 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

7. 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.

8. 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

9. Groups – May change at any time! • RED (< 10:00 min mile) • Already running • Can double run interval or wants to increase speed • WHITE (10 - 12 min mile) , BLUE (12 – 15 min mile) • May be new or coming back • Confident about the training plan • GREEN (15:00 min miles +) • Walkers • Brand new to running • May be a little unsure of training plan

10. 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 • SFEA Entry Form • Speaker Handouts (Good Form Running)

11. 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

12. Red Route

13. White & Blue Route

14. Green Route