2017 Winter No Boundaries II Training

2017 Winter No Boundaries II Training

No Boundaries II is the perfect next step program for our No Boundaries graduates!  In No Boundaries II, participants will be challenged to train for faster 5K races.  Workouts will include long runs up to 5.5 miles along with speed sessions featuring track and hill work.   While No Boundaries focuses on beginners of all levels, No Boundaries II will be designed for the No Boundaries graduate.  If you can finish 3.1 miles with limited walk breaks you are ready for No Boundaries II. 

Kick Off Meeting:  Monday, January 16th from 6:00-7:00pm at Fleet Feet Sports

Workouts:  Mondays at 6:00pm (at Robinhood Novant Orthopedic) and Saturdays at 8:00am (at Fleet Feet Sports) starting January 23rd.

Race Date:  St. Leo's 5K on Saturday March 18th

Cost: $120 (does not include race registration) 

Participants receive:  Detailed training schedule, informational clinics, technical t-shirt, weekly e-mails with tips & advice, AND constant support!

For additional information  e-mail us at coach@fleetfeetwinston-salem.com


NEXT EVENT

Saturday February 25th Long Run

Saturday, February 25th at 08:00 AM

4.5 Miles from Ken’s Bike Shop
MH:  336-413-3868
FF:  336-722-8477

R on Reynolda Rd.
L on Polo Rd.
R on University Pkway.
R into campus on Wake Forest Rd.
L on Wingate
TO JASPER MEMORY LANE – Turn around
Note:  Last rd. on the left before FACULTY

Back on Wingate
R on Wake Forest Rd.
L on University Parkway
L on Polo
R on Reynolda


2750 Reynolda Rd
Winston-Salem, NC 27106






EVENT SCHEDULE


DAY 1 Kickoff Meeting

Monday, Jan 16th 6:00pm

Information only (you do not need to be dressed to workout)


When 6:00pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 2 Monday January 23rd Speed Workout

Monday, Jan 23rd 6:00pm

No Boundaries II Workouts: 

#1 Workout:  Monday January 3rd

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • Run Set:  20 Minutes
    • 10 Rounds
      • 30 Second Walk/Jog
      • 30 Second Run
      • 30 Second Sprint
      • 30 Second Reverse Lunge
  • Strength Set with Resistance Bands  8 Minutes
    • (45 seconds work/15 seconds rest)
      • Squat
      • Curl
      • Press
      • Side-Steps
      • Squat Curl & Press
      • Reverse Lunge & Front Raise
      • Reverse Lunge & Side Raise
      • Reverse Fly
  • Run Set:  5 Minutes
    • 5 Rounds
      • 15 Second Walk/Jog
      • 15 Second Run
      • 15 Second Sprint
      • 15 Second Reverse Lunge with twist over front leg
  • Strength Set  8 Minutes
    • (45 seconds work/15 seconds rest)
      • Squat
      • Curl
      • Press
      • Side-Steps
      • Squat Curl & Press
      • Reverse Lunge & Front Raise
      • Reverse Lunge & Side Raise
      • Reverse Fly
  • Stretch

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 3 Saturday January 28th Long Run

Saturday, Jan 28th 8:00am

3.5 Miles from Harvey
FF:  336-722-8477
SB:  989-615-3920

L on Stratford
L/L/R/R on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
*3.5 Miles Turn Around at Lawndale
Back on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R/L/L/R on Mission
R on Stratford


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 4 Monday January 30th Speed Workout

Monday, Jan 30th 6:00pm

Monday January 30th
#2  Hill Workout (Sally Kirk)

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • .75 Mile Warm-Up (from drive by Walgreens, L on Robinhood, L on Norman/Sally Kirk – To the bottom)
  • Sally Kirk Hill Repeats
    • From the Bottom of Sally Kirk to Thornhill – Hard Uphill and Easy back down to bottom
      • Sub 24, 24-26:  12 Repeats
      • 26-28, 28-30:  10 Repeats
      • 30-32, 32-34:  8 Repeats
      • 34-36, 36+:  6 Repeats
  • .75 Mile Cool Down
  • Stretch

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 5 Saturday February 4th Long Run

Saturday, Feb 4th 8:00am

3.5 Miles from Harvey
FF:  336-722-8477
SB:  989-615-3920

L on Stratford
L/L/R/R on Mission
L on Westview
L on Greenwich
L on Lynn
R on Kinnamon
*3.5 Miles Turn Around at Lawndale
Back on Kinnamon
L on Lynn
R on Greenwich
R on Westview
R/L/L/R on Mission
R on Stratford


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 6 Monday February 6th Speed Workout

Monday, Feb 6th 6:00pm

Monday February 6th
#3 Park Workout

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • Strength Workout(30 seconds ea/move) 8 Minutes
    • Squat
    • Curl
    • Press
    • Squat Curl Press
    • Side Shuffle
    • Reverse Lunge Side Raise
    • Reverse Lunge Front Raise
    • Reverse Fly
  • Run Workout  29 Minutes
    • (3 Minutes Hard – 30 Seconds Easy) x1
    • (2 Minutes Hard – 30 Seconds Easy) x2
    • (1:30 Minutes Hard – 30 Seconds Easy) x3
    • (1 Minute Hard – 30 Seconds Easy) x4
    • (30 Seconds Hard – 30 Seconds Easy) x5
    • (3 Minutes Hard – 30 Seconds Easy)
  • Strength Workout(30 seconds ea/move) 8 Minutes
    •  Squat
    • Curl
    • Press
    • Squat Curl Press
    • Side Shuffle
    • Reverse Lunge Side Raise
    • Reverse Lunge Front Raise
    • Reverse Fly
  • Cool Down Jog 5 Minutes

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 7 Saturday February 11th Long Run

Saturday, Feb 11th 8:00am

4 Miles Nutrition Stop Loop
SB (989)615-3920
FF (336)722-8477

Behind FF, through Lyndhurst
L/R on Mission, L on Westview
L on Bitting
Fork L to go L on Country Club
L on Mayfield
Stay Left on Anita
L on Kinnamon
L on Lynn
R on Greenwich
L/R on Westview
R on Mission
R through Lyndhurst back to FF


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 8 Monday February 13th Speed Workout

Monday, Feb 13th 6:00pm

Monday February 13th

Jefferson Middle School Loop (.3 Miles)

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • Warm-Up Run (.85 Miles)
  • Middle School Loop (.3 Miles)
    • Between Loops:
      • 10 Squats – RIGHT LEG
      • 10 Tricep Dips
      • 10 Squats – LEFT LEG
      • 10 Wall Push Ups
    • Sub 24, 24-26:  8 Repeats
    • 26-28, 28-30:  6 Repeats
    • 30-32, 32-34:  5 Repeats
    • 34-36, 36+:  4 Repeats
  • Cool Down Run (.85 Miles)

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 9 Saturday February 18th Long Run

Saturday, Feb 18th 8:00am

4.5 Miles from Fleet Feet Sports
Fleet Feet:  (336)722-8477
Stacie:  (989)615-3920

R on Ricks and behind FF
Through Lyndhurst and Up Gravel Path to L/R on Mission
L on Westview and L on Greenwich
L on Lynn and R on Kinnamon
R up Pennsylvania
L on Country Club TO MAYFIELD
Turn around at Mayfield and return on Country Club
R down Pennsylvania and L on Kinnamon
L on Lynn and R on Greenwich
R on Westview and R on Mission
Back down Gravel Path and behind Hickory Tav/ Fleet Feet Sports
L on Ricks


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 10 Monday February 20th Speed Workout

Monday, Feb 20th 6:00pm

Monday February 20th

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • Run Set:  10 Rounds
    • 30 Second Run
    • 30 Second Sprint
    • 30 Second Backwards Run
    • 30 Second Squats
  • Strength Workout (45 Seconds Hard/ 15 Seconds Rest)x2
    • Squats
    • Push Ups
    • Donkey Kicks
    • Bicycle Crunches
  • Run Set:  5 Rounds
    • 15 Second Run
    • 15 Second Sprint
    • 15 Second Backwards Run
    • 15 Second Squats
  • Strength Workout (45 Seconds Hard/ 15 Seconds Rest)x1
    • Squats
    • Push Ups
    • Donkey Kicks
    • Bicycle Crunches
  • Cool Down

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 11 Saturday February 25th Long Run

Saturday, Feb 25th 8:00am

4.5 Miles from Ken’s Bike Shop
MH:  336-413-3868
FF:  336-722-8477

R on Reynolda Rd.
L on Polo Rd.
R on University Pkway.
R into campus on Wake Forest Rd.
L on Wingate
TO JASPER MEMORY LANE – Turn around
Note:  Last rd. on the left before FACULTY

Back on Wingate
R on Wake Forest Rd.
L on University Parkway
L on Polo
R on Reynolda


When 8:00am
Where 2750 Reynolda Rd
Winston-Salem, NC 27106


DAY 12 Monday February 27th Speed Workout

Monday, Feb 27th 6:00pm

Monday February 27th

  • Warm-Up Drills 5 Minutes
    • High Knee March
    • Heel Kicks
    • Side to side lunge
    • Spinal Twist
    • Back Stroke Arms
    • Jumping Jacks
    • Reach Up and over (right and left)
    • Hug Knee and switch
    • Ankle Rotations
    • Spinal Twist
  • Workout for 35 Minutes
    • With a partner:  One partner runs the small loop around the upper field while the other does strength work, then switch EACH LOOP
    • Strength Set (jump in when partner runs and exit when partner returns)
    • 30 Seconds (Coach continuously lead rotation of moves)
      • Push Up and Open up to the side with arm extension at top of plank
      • Low Jacks
      • Plank
      • Full Sit Ups
      • Russian Twists
      • Curtsy Squats
  • Cool Down & Stretch

When 6:00pm
Where 200 Robinhood Medical Plaza
Winston-Salem, NC 27106


DAY 13 Saturday March 4th Long Run

Saturday, Mar 4th 8:00am

Route TBD


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 14 Saturday March 11th Long Run

Saturday, Mar 11th 8:00am

Route TBD


When 8:00am
Where 278 Harvey St.
Winston-Salem, NC 27103



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