No Boundaries I & II- Beginner 5k & Intermediate 5k

 

We have two levels of 5k training at Fleet Feet Sports, No Boundaries I for beginning runners/walkers and No Boundaries II for intermediate runners/walkers. Both programs meet at the same time and place, but will be broken into smaller groups at each workout to cater to everyone's needs!

No Boundaries focuses on beginners, but all levels of walkers and runners are welcome. The program is structured to help you cross the finish line of your first race in just 12 weeks! It can also help existing runners meet new performance goals. Along the way we’ll provide you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. Plus, you’ll have the camaraderie of others just like you!

The program meets twice a week during the training period, Wednesday nights at 6:00pm and Saturday mornings at 8:30am. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season.

The spring program will start Sunday March 11th at 6:00pm with our Training Program Kick-off event. At this event you will meet your coaches/mentors, pick up your training packet and get a chance to meet other members of the group. Our first official practice will start the following Wednesday, March 14th at 6:00pm at Fleet Feet Sports.

Usual Participant Groups

  • NOBO 1 -- Program for runners and walkers who want to work up to the distance and build endurance for the race.
    • Group 1 -- Participants who are hoping to walk the distance.
    • Group 2 -- Participants who are hoping to introduce running into their routine.
    • Group 3 -- Participants who are hoping to run/walk the distance.
    • Group 4 -- Participants who are hoping to run the distance.


What to expect at our Workouts

Each week will have a slightly different focus -- breathing, form, nutrition, etc. Below is an example workout and how our weekly topics are discussed during the training:

  • Welcome/Announcements

  • Weekly Topic

  • Group Dynamic Warmup

  • Find your pace groups

  • Prescribed route for the day - you’ll have turn by turn directions if necessary and mentors leading your group

  • Optional cool down stretching with your group


Run/Walk Interval Running

There are many benefits to using a run/walk method in your training. We encourage beginning runners to use a Run/Walk interval in our No Boundaries Beginner 5K training programs - it’s a great way to get started! But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your next race. Some of the benefits include:

  • Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscles will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.

  • Quicker recovery. With less wear and tear on the body also comes quicker recovery after a run.

  • Breaks up distances into manageable units. Running is as much mental as it is physical - especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 3 miles can seem impossible, but breaking it down by running for a set number of minutes and then having a walk break makes it much more manageable!

  • Motivating for new runners. This method allows just about anyone to run any race they want. Your age, weight, gender or physical ability doesn't matter! You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.

Perks of Training with No Boundaries

  • Complete 12-week training schedule

  • Free Custom No Boundaries Technical running shirt.

  • Exclusive coupons and savings at Fleet Feet Sports Mishawaka

  • Two supported group runs per week.

  • Weekly emails

  • Coaches and mentors who will run/walk with you at your pace

  • Discounted Sunburst Races entry

No Boundaries I & II- Beginner 5k & Intermediate 5k More Info »

Program Start: Event Kickoff is March 11, 2018 at 6pm
Program Schedule: Wednesdays at 6pm and Saturdays at 9am
Goal Race: Sunburst 5k
Program Fee: $85 excluding race entry fee
Description: No Boundaries focuses on beginners, but all levels of walkers and runners are welcome. The program is structured to help you cross the finish line of your first race in just 12 weeks! It can also help existing runners meet new performance goals. Along the way we’ll provide you with motivation to keep you moving, guidance and advice, weekly group training runs or walks, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. Plus, you’ll have the camaraderie of others just like you! No Boundaries II is perfect for someone who's completed No Boundaries and wants to take the next step, but doesn't want to increase the distance. No Boundaries II will focus on maintaining everything you learned in No Boundaries while introducing more speed work and endurance-building.
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