1. Ready to Roll- Session 1

2.  1. Before you start ◦ Shoes ◦ Medical Clearance  2. What we want to accomplish ◦ Set goals  3. What is “Conversational pace”? (and does it really exist?) ◦ Base training effort

3.  Types of Shoes & attributes ◦ Neutral ◦ Motion Control / Stability ◦ Minimalist ◦ Levels of cushioning ◦ Trail or road shoes  What is the BEST Running Shoe? ◦ Brand doesn’t matter ◦ Color doesn’t matter ◦ Buy at Lloyd Clarke’s or Fit 2 Run

4. Racing shoes, trail shoes, tempo run shoes, training run shoes, wet weather shoes…… Brooks, New Balance, Saucony, Newton, Inov8, Altra, Asics……

5.  FUN. I mean it.  Learn enough to recognize good and bad fitness advice ◦ Basic concepts that apply to all training ◦ Methods that are time tested- not fads ◦ Point you towards local resource for your future  The end is where we begin- and there is no end.

7.  Three basic types of Pace ◦ Conversational – aerobic ◦ Tempo- threshold ◦ Interval- harder than threshold  Conversational pace ◦ Can you talk with your training partner? ◦ Brady Bunch Test ◦ Why is this pace important?

8. Here's the story of a lovely lady who was bringing up three very lovely girls all of them had hair of gold, like their mother. the youngest one in curls. Here's the story of a man named Brady Who was busy with three boys of his own. They were four men living all together yet they were all alone Till the one day when the lady met this fellow. And they knew that it was much more than a hunch, That this group must somehow form a family, That's the way we all became the Brady bunch. The Brady bunch, the Brady bunch. That's the way we became the Brady bunch.