Winter No Boundaries 1 Evening Training Program Schedule

January 2016 Winter No Boundaries 1 Evening Training Program Schedule

~ January 2016 ~ Sun Mon Tue Wed Thu Fri Sat 2

3 4 5 6 7 8 9 Rest Walk 3 minutes Walk 3 minutes Rest Walk 3 minutes Rest Walk 3 minutes Run 1 minute Run 1 minute Run 1 minute Run 1 minute Total repeats: 4 Total repeats: 4 Total repeats: 4 Total repeats: 4 Total time: 16 minutes Total time: 16 minutes Total time: 16 minutes Total time: 20 minutes LOGISTICS 10 11 12 13 14 15 16 Rest Walk 3 minutes Walk 3 minutes Rest Walk 3 minutes Rest Walk 3 minutes Run 1 minute Run 1 minute Run 1 minute Run 1 minute Total repeats: 5 Total repeats: 5 Total repeats: 5 Total repeats: 6 Total time: 20 minutes Total time: 20 minutes Total time: 20 minutes Total time: 24 minutes SPONSOR NIGHT? 17 18 19 20 21 22 23 Rest Walk 2 minutes Walk 2 minutes Rest Walk 2 minutes Rest Walk 2 minutes Run 2 minutes Run 2 minutes Run 2 minutes Run 2 minutes Total repeats: 5 Total repeats: 5 Total repeats: 5 Total repeats: 7 Total time: 20 minutes Total time: 20 minutes Total time: 20 minutes Total time: 27 minutes APPAREL 24 25 26 27 28 29 30 Rest Walk 1 minute Walk 1 minute Rest Walk 1 minute Rest Walk 1 minute Run 3 minutes Run 3 minutes Run 3 minutes Run 3 minutes Total repeats: 5 Total repeats: 5 Total repeats: 5 Total repeats: 8 Total time: 20 minutes Total time: 20 minutes Total time: 20 minutes Total time: 32 minutes INJURY PREVENTION ~ January 2016 ~ Sun Mon Tue Wed Thu Fri Sat 31 Notes: All Monday evening workouts meet at Fleet Feet Sports, Gaithersburg at 6:30 pm. The other Rest workouts are for you to do on your own. We encourage you to form new running groups to do the other runs together or come to our Thursday night (6:30 pm) or Saturday morning (9:30 am) fun runs to do your practice runs. February 2016 Winter No Boundaries 1 Evening Program Training Schedule

~ February 2016 ~ Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 Walk 1 minute Walk 1 minute Rest Walk 1 minute Rest Walk 1 minute Run 4 minutes Run 4 minutes Run 4 minutes Run 4 minutes Total repeats: 5 Total repeats: 5 Total repeats: 5 Total repeats: 7 Total time: 25 minutes Total time: 25 minutes Total time: 25 minutes Total time: 35 minutes SAFETY 7 8 9 10 11 12 13 Rest Run 2 miles Run 2 miles Rest Run 2 miles Rest Run 2 miles Walk as needed Walk as needed Walk as needed Walk as needed HYDRATION

14 15 16 17 18 19 20 Rest Run 2.5 miles Run 2 miles Rest Run 2 miles Rest Run 2.5 miles NUTRITION

21 22 23 24 25 26 27 Rest Run 3 miles Run 2 miles Rest Run 2 miles Rest Run 3 miles CROSS TRAINING ~ February 2016 ~ Sun Mon Tue Wed Thu Fri Sat 28 29 Rest Run 3 miles RACE LOGISTICS

All Monday workouts meet at Fleet Feet Sports Gaithersburg at 6:30 pm. The other workouts are for you to do on your own. We encourage you to form new running groups to run together or come to the Thursday night (6:30 pm) or Saturday morning (9:30 am) fun runs to do your practice runs. March 2016 Winter No Boundaries 1 Evening Program Training Schedule

~ March 2016 ~ Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 Run 2 miles Rest Run 2 miles Rest Rest

6 7 8 9 10 11 12 RACE DAY!!!

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30

All Monday workouts meet at Fleet Feet Sports Gaithersburg at 6:30 pm. The other workouts are for you to do on your own. We encourage you to form new running groups to run together or come to the Thursday night (6:30 pm) or Saturday morning (9:30 am) fun runs to do your practice runs.