No Boundaries 5K
Congratulations to the 100 participants of the Spring 2012 Program for making the commitment to No Boundaries!
No Boundaries is a 12-week beginner running and walking program sponsored by New Balance designed to prepare participants for their first ever 5K (3.1 miles) event. The program is a “couch-to-5K” plan allowing participants to run, walk/run or walk. No Boundaries teaches participants about the benefits of living an active and healthy lifestyle. Included with registration into the program, participants can expect:
- 12 weeks of training for runners, walk/runners & walkers
- Three different workout times that fit your schedule:
- Tuesday/Thursday at 9:15AM or 6PM
- Saturday mornings at 8:30AM
- Online workout log
- Experienced coaches and mentors to support you along the way
- Educational clinics on topics such as nutrition, injury prevention and strengthening
- Cool New Balance training shirt & other goodies
- Opportunity to earn a very cool New Balance Jacket
- Weekly Email Newsletter
The upcoming Spring No Boundaries 5K Training Program is starting the week of February 20th with the first weekday group workout on Tuesday, February 21st and Saturday workout on February 25th. An informational meeting for the program will take place on Wednesday, January 11th at 7:15PM at Fleet Feet Sports. The program will train for the Gallop 4 the Greenways 5K on May 12, 2012.
Thank you to NUUN, GU, Feetures! and Nathan Sports for being official sponsors of our No Boundaries 5K Training Program!
FREQUENTLY ASKED QUESTIONS
Q: What is the cost of registration and how do I register?
A: The cost is $100. Registration for the Spring 2012 No Boundaries Program is closed. Details will be posted about the Fall 2012 Program!
Q: What are the requirements for joining?
A: No requirements at all.
Q: Do I have to be running the same goal race as the program is designed for?
A: No, you are more than welcome to run ANY race and still train with us!
Q: I am a very slow runner/walker, is this still the right program for me?
A: Absolutely. We want to inspire and educate all levels, regardless of pace. We will always have Mentors to run and walk alongside you, so you do not need to worry about being alone on the runs.
Q: If I have already run a 5K, but am looking for a group to train with, is this program right for me?
A: You are always welcome to join in on the fun and reap the motivational and educational benefits that the program provides! It is a great way to meet new people who share common goals.
Q: If I have to miss a workout or clinic, can I still do the program?
A: Of course you can still do the program! We would love to have every trainee at every workout and clinic, but understand that life and obligations may get in the way. Just make sure you are completing your training runs and walks independently so you don’t fall behind in your progress. As for clinics, we strongly recommend that you attend as many clinics as you can. The speakers are providing information that will help you reach your goals! If you come to clinics and workouts, you will have the opportunity to earn a New Balance jacket (see question below).
Q: How do I earn a New Balance jacket?
A: All participants will be given a Commitment Pledge at the start of the program. This Pledge states that participants will commit to a certain number of workouts and clinics. If you meet those requirements, you will earn the New Balance Jacket.
Q: What are the training plans/groups and how do I know which one to sign-up for?
A: No Boundaries offers four different training plans based on your skills and what your goals are. We ask that you sign-up for a plan that is achievable. You can switch groups if you find a plan too easy or hard.
- Walk Plan: The Walk Plan is for anyone that has not been active at all and wants to start moving. It is also ideal for someone that wants to be active but cannot or does not want to run. The plan has you walking three days a week, with the long walk on Saturday. Your first long walk is 1 ½ miles and you will work up to walking 3 ½ miles.
- Beginner Walk/Run Plan: The Beginner Walk/Run Plan is for anyone that has been active and wants to introduce running into their workout plan. The plan has you walk/running three days a week, with the long walk/run on Saturday. Your first long walk/run is 1 ½ miles with intervals of 30 seconds of running and two minutes of walking. You will work up to 3 ½ miles with intervals of two minutes of running and one minute of walking.
- Intermediate Walk/Run Plan: The intermediate Walk/Run Plan is for anyone that has been active with cardio, possibly has done some running, and wants to incorporate longer run intervals into their workout. The plan has you walk/running three days a week, with the long walk/run on Saturday. Your first long walk/run is 1 ½ miles with intervals of one minute of running and two minutes of walking. You will work up to 3 ½ miles with intervals of four minutes of running and one minute of walking.
- Run Plan: The Run Plan is for anyone that has currently been running, or has a history of running and is doing a consistent cardio program. The plan has you running three days a week, with the long run on Saturday. Your first long run is 1 ½ miles and you will work up to 3 ½ miles.
Q: Where do we meet and at what time?
A: We meet off of Reserve Avenue at the parking lot with the Reserve Avenue Fields. Tuesday/Thursday workouts will start at 9:15AM and 6PM. Saturday workouts will start at 8:30AM. Parking is available in both parking lots and along the road. When you register, you will be asked which training sessions you plan on attending. You will have the choice of Tuesday/Thursday at 9:15AM, Tuesday/Thursday at 6PM and Saturday at 8:30AM. For Tuesday/Thursday, you cannot attend both the 9:15AM and 6PM workouts in the same day. You are allowed to attend Tuesday/Thursday workouts and Saturday. We offer so many options because we want you to succeed.
Q: Can I bring a stroller?
A: Yes! In fact, we encourage strollers at our Tuesday/Thursday 9:15AM workout.
Q: Can I bring a friend to a workout?
A: No Boundaries workouts are for registered participants only.
Q: Can I bring a dog?
A: No pets are allowed.
Q: What is WorkoutLog and how do I use it?
A: When you register online for No Boundaries, you will automatically be set up with an account in Workoutlog.com. In WOL, you will be able to view the training program and enter in your weekly workouts. Additionally, videos and tips will be included. Head Coaches will be able to view these workouts. You will be emailed additional details after you register for the program.
Q: Is there a weather-policy?
A: We would like to think that we can run in anything, but there are some situations that make running a hazard. Please visit our Weather Policy Page for complete details on when we will cancel workouts. Trainees will be notified of cancelled workouts on the Weather Policy Page, by email and on Facebook.
Please note: all participants of No Boundaries are REQUIRED to carry identification WITH them at all workouts. For the Tuesday/Thursday 6PM workouts, YOU MUST WEAR REFLECTIVE GEAR (until the time change). For additional safety information, please read our SAFETY POLICIES .
Questions? Email Monica (monica@fleetfeetroanoke.com)