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

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 returning from run Leave bib with us 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 Sunscreen! Watch - stop watch or phone with interval timer

6. What you might need or want? Heart rate monitor Body Glide to prevent chafing Hat Sunglasses Towel Change of clothes for after you run 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 continued 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: try to avoid using them Strollers: be extra alert for other participants

9. NoBo Groups – You may change at any time! RED o Already running or doing cardio activity o Can double run interval or wants to increase speed WHITE o May be new, coming back to running, and have been doing some activity prior to starting NoBo o Confident about the training plan BLUE o Brand new to running o May be a little unsure of training plan

10. Secret Website – Check Back Often Training Plans (Red, White/Blue, & NoBo2) Program Calendar – where and when we meet Stretches Set Your Goal Speaker Handouts

11. Today’s Workout – NoBo1 Red: run 2, walk 2 x 5 Warm-up with a 5 minute walk Run 2 minutes, walk 2 minutes Repeat 5 times Cool down walk for 5 minutes White & Blue: Run 1, walk 2 x 5 Warm-Up with a 5 minute walk Run 1 minute, Walk 2 minutes Repeat 5 times Cool down walk for 5 minutes

12. Today’s Workout – NoBo2 3 mile long run No official groups Each Tuesday we meet = speed work Each Saturday we meet = long run