2. Welcome to No Boundaries! Have you seen our video? It’s inspiring!

3. What will happen each week? Check-in with FitVil Drop keys in Key Box Pick up your Bib, put it on front Announcements Clinic / Speaker Warm-Up Stretches, Workout, Cool-Down Stretches Check-out with FitVil upon your return Leave Bib here Rehydrate and have a snack if you’re hungry

4. What will happen this morning? Introduce Mentors What to wear Safety & Etiquette Talk Pace Groups Secret Website Set goals Stretching, Workout & Have fun!

5. What to Wear? Appropriate footwear – the right FIT is critical! Socks (non-cotton, moisture wicking) Inserts for footwear is often recommended Sports bra – properly fitted! Clothing made from technical fabrics Tops: short sleeve/tank Bottoms: Shorts or capris Layers Watch - stop watch or phone with interval timer

6. What you might need or want? Heart Rate Monitor Body Glide for chafing Hat Sunglasses Sunscreen – apply one hour prior to workout Towel Change of clothes Trigger Point or other injury prevention tools

7. Safety & Etiquette Be seen and be alert! Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel 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.

8. Safety & Etiquette 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 Strollers – be extra alert for other participants

9. Groups – May change at any time! RED (< 10:00 min mile) o Already running o Can double run interval or wants to increase speed WHITE (10 - 12 min mile), BLUE (12 – 15 min mile) o May be new or coming back o Confident about the training plan GREEN (15:00 min miles +) o Walkers o Brand new to running o May be a little unsure of training plan

10. Secret Website – Check Back Often http://www.fleetfeetbloomington.com/training/sfea-no- boundaries-handouts-copyhttp://www.fleetfeetbloomington.com/training/sfea-no- boundaries-handouts-copy Training Plans (Red, White/Blue/Green) Program Calendar Stretches Set Your Goal SFEA Entry Form Speaker Handouts (Good Form Running)

11. Today’s Workout Run 1 Walk 2 x 5 Warm-Up with a 5 minute walk Run 1 minute, Walk 2 minutes Repeat 5 times

12. Red Route

13. White & Blue Route

14. Green Route