2017 Fall No Boundaries II Training

2017 Fall 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:  Thursday, September 14th from 6:30-7:00pm at Fleet Feet Sports

Workouts:  Mondays at 6:00pm (at Fleet Feet Sports) and Saturdays at 8:00am (at Fleet Feet Sports) starting September 16th

Race Date:  Mission 5K on Saturday, November 4th

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

2017 Fall NoBo 2 10/21 Long Run

Saturday, October 21st at 08:00 AM

5 Mile Long Run


278 Harvey St.
Winston-Salem, NC 27103






EVENT SCHEDULE


DAY 1 2017 Fall NoBo 2 9/14 Kickoff Meeting

Thursday, Sep 14th 6:30pm

Kickoff Meeting


When 6:30pm
Where 278 Harvey St.
Winston-Salem, NC 27103


DAY 2 2017 Fall NoBo 2 9/16 Long Run

Saturday, Sep 16th 8:00am

3 Mile Long Run


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


DAY 3 2017 Fall Nobo 2 9/18 Speed Work

Monday, Sep 18th 6:00pm

Speed Workout


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


DAY 4 2017 Fall NoBo 2 9/23 Long Run

Saturday, Sep 23rd 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 5 2017 Fall NoBo 2 9/25 Speed Work

Monday, Sep 25th 6:00pm

#2  Hill 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
  • Warm-Up Run
  • 24 Minutes:  Hill Loop from Lyndhurst – Up Mission to Gravel Path, down Gravel Path, Around Lyndhurst, Strength in back parking lot
    • Strength Set
      • 10 Squat Presses
      • 10 Side Steps
      • 10 Bicep Curls
  • Cool Down
  • Stretch

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


DAY 6 2017 Fall NoBo 2 9/30 Long Run

Saturday, Sep 30th 8:00am

4 (of 9) Miles from Hathaway Park
SB (989)615-3920

L on Anita
L on Kinnamon
L on Lynn
R on Greenwich
L on Westview
R on Buckingham
L on Knollwood
L on Country Club
L on Keating
L on Kinnamon
L on Anita


When 8:00am
Where 301 Anita Dr.
Winston-Salem, NC 27104


DAY 7 2017 Fall NoBo 2 10/2 Speed Work

Monday, Oct 2nd 6:00pm

Monday October 2nd
#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 278 Harvey St.
Winston-Salem, NC 27103


DAY 8 2017 Fall NoBo 2 10/7 Long Run

Saturday, Oct 7th 8:00am

4 Mile Long Run

4 Miles from Harvey St.
FF:  336-722-8477
SB:  989-615-3920

R on Ricks & through Lyndurst
L on Mission and Westview
R on Buckingham
R on Knollwood
L on Greenwich
R on Country Club
L on Arbor to Forest
Back on Arbor
R on Country Club
L on Greenwich
R on Knollwood
L on Buckingham
L on Westview R on Mission
Through Lyndhurst


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


DAY 9 2017 Fall NoBo 2 10/9 Speed Work

Monday, Oct 9th 6:00pm

Monday October 9th

Hill + Strength 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
    • R on Ricks
      R/R on Hanestowne
      R on Thurston and follow behind the store
    • R on Ricks - To start of loop (Ricks & Townley)
  • Workout:  Loop (.3 Miles) –
    • Continue for 26 Minutes
    • RICKS, TOWNLEY, STARK, UPTON
    • After each loops:
      • 10 Single Leg Squats – RIGHT LEG
      • 10 Shoulder Presses with resistance band
      • 10 Single Leg Squats – LEFT LEG
      • 10 Wall Bicep Curls with resistance band
  • Cool Down Run
    • R on Ricks
    • R/R on Hanestowne
    • R on Thurston and follow behind the store
    • R on Ricks - To start of loop (Ricks & Townley)

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


DAY 10 2017 Fall NoBo 2 10/14 Long Run

Saturday, Oct 14th 8:00am

4.5 Miles from Harvey St.
FF:  336-722-8477
SB:  989-615-3920

R on Ricks & through Lyndurst
L on Mission and Westview
R on Buckingham
R on Knollwood
L on Greenwich
R on Country Club
L on Arbor to Forest
Back on Arbor
R on Country Club
L on Greenwich
R on Knollwood
L on Buckingham
L on Westview R on Mission
Through Lyndhurst


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


DAY 11 2017 Fall NoBo 2 10/16 Speed Work

Monday, Oct 16th 6:00pm

Monday October 16th

  • 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 278 Harvey St.
Winston-Salem, NC 27103


DAY 12 2017 Fall NoBo 2 10/21 Long Run

Saturday, Oct 21st 8:00am

5 Mile Long Run


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


DAY 13 2017 Fall NoBo 2 10/23 Speed Work

Monday, Oct 23rd 6:00pm

Monday October 23

  • 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 278 Harvey St.
Winston-Salem, NC 27103


DAY 14 2017 Fall NoBo 2 10/28 Long Run

Saturday, Oct 28th 8:00am

5 Mile Long Run


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


DAY 15 2017 Fall NoBo 2 10/30 Speed Work

Monday, Oct 30th 6:00pm

3 Mile Speed Workout 


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



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