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