No Boundaries Couch to 5K (1.0) Running

Our next No Boundaries Couch to 5K (1.0) Running Program started September 18! Registration is closed.

The Fall No Boundaries 1.0 Program is training for the Rescue Mission's Drumstick Dash 5K AND the Arthritis Foundation's Jingle Bell Run/Walk 5K!

No Boundaries Couch to 5K (1.0) Running

Cost of No Boundaries is $100 and that includes 12 weeks of workouts (three times a week), newsletters, access to No Boundaries Coaches who can answer questions and more! We do require that all No Boundaries participants be 18 or older.  

Who is No Boundaries Couch to 5K (1.0) Running for?

Anyone who wants to incorporate running into their lifestyle.  Anyone who wants to start moving. Anyone who is ready to meet new friends and become part of the Fleet Feet Sports family!  We also have an option for those who want to start walking (if you're not ready to start running).

Where and when do workouts take place?

Workouts take place on Tuesdays at 6pm, Thursdays at 6pm and Saturdays at 7:30am.

Tuesday Evening workouts start at 6pm at The Green Goat (same place and time as the Tuesday Night Fleet Feet Sports Pub Runs & Walks). 

Thursday Evening workouts start at 6pm and Saturday morning workouts start at 7:30am at Reserve Avenue Fields North, across the street from Carilion Clinic- 3 Riverside.

Anyone is welcome to TEST DRIVE a No Boundaries workout for free the first week of the session before signing up. Please check-in at the Fleet Feet Sports tent when you arrive.

How do I sign-up for No Boundaries? 

Registration is closed.

August 22 - September 3: $90 Early Bird Registration

After September 3: $100 

Alumni Discount ($80): Have you participated in a 2017 Training Program with us?  If so, contact Coach Tim to get your Alumni Discount Code!

*Please note that cost of the goal race is NOT included in registration!

Can you tell me more about the No Boundaries Couch to 5K (1.0) Groups?

No Boundaries includes three groups: walking, interval running and running. All groups will start at 1 mile and work-up to a 5K (3.1 miles).  Walkers walk the entire distance, interval running includes run/walk intervals starting at running for 30 seconds and walking for 2 minutes and finishing the program at running for running for 2 minutes and walking for 1 minute; and the running group runs with no breaks. No Boundaries Couch to 5K is all about the distance and having fun, so we don't have specific paces we're hitting!

Here's the great thing: if you start with one group and decide you want more of a challenge, or less, you can change groups! Make sure to talk with Coach Tim and your mentors for advice!  Walkers can move to intervals, runners can move to intervals, intervals can move to walking, etc.

We also have No Boundaries 2.0 which is great for those who are starting the session able to do 3-4 miles.  Learn more about No Boundaries 2.0 Running here!

Any rules?

  • All No Boundaries participants must have identification with emergency contact information on them at all workouts
  • Earphones are NOT allowed at workouts
  • Participants mush have reflective gear and lights when warranted.
  • Participants must have a hydration system with them during all workouts.
  • Participants must stay with a No Boundaries Mentor at all times
  • No strollers at workouts.
  • No animals at workouts

What does the cost of No Boundaries go towards?

The registration fees go towards coaching staff, equipment, insurance and part of the registration goes back to the City of Roanoke to help maintain the Greenways and facilities that we use.


Questions?  Contact us!

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