What will happen each week? Check-in with FitVil Announcements and dynamic warm-up Clinic or speaker...
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Transcript of What will happen each week? Check-in with FitVil Announcements and dynamic warm-up Clinic or speaker...
FLEET FEET BLOOMINGTON SUMMER 2015
HALF MARATHON & 10KTRAINING PROGRAM
What will happen each week?
• Check-in with FitVil
• Announcements and dynamic warm-up
• Clinic or speaker
• Workout
• Check-out with FitVil when you return
• Stretch
• Rehydrate and have a snack if you’re hungry
What will happen tonight?• What to wear
• Safety & etiquette
• Set goals
• Introduce mentors
• Review training plans
• Pick pace groups
What to wear• Appropriate footwear – the right FIT is critical!
• Socks (non-cotton, moisture wicking, wool)
• Inserts for footwear is often recommended
• Sports bra – properly fitted!
• Clothing made from technical fabrics
• Layers, hats, gloves
• Watch
• Reflective wear
What you might need or want?• Heart Rate Monitor
• Body Glide for chafing
• Hat
• Sunglasses
• Sunscreen – apply one hour prior to workout
• Towel and/or change of clothes
• Injury Prevention Tools
Safety & Etiquette• Be seen and be alert!
• If on roads, run against traffic. If running on sidewalk or multi-use trails, run 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 (cont.)• 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 or wear just one side
Meeting Spots & Routes• Fleet Feet - Meet at the store. Routes will vary per
group. Loops may be done when we start getting to higher mileage.
• Routes will be posted on our secret website.
• We will try to keep in proximity of bathrooms/hydration while on long runs.
• Other possible starting points: Jersey Hill, Tipton (GE side), near BCF on the trail at Empire, Rollinbgrook Park, Rosa Parks Commons, or the Triangle.
TRAINING PLANS• What does it all mean?
• Super Secret Website and Facebook
• Strength training
• Changing the days of workouts
Training Plans & Group SelectionHalf Marathon
• Beginner: Can run 2 or 3 miles continuous and needs to focus on building endurance
• Intermediate: have completed a half marathon before and/or can do the distance, but want to improve pace/time.
10K• Building from the 5K distance• Confident about the training plan
10K walk/run • Never run more than 2 miles continuously• May be a little unsure of training plan
***Please keep in mind that mentors have 4 – 5 participants to support each group session***
Mentor Introduction and
Goal Setting