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 Selection Half 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