No Boundaries 5k/10k

Our 5K & 10k Training Program is designed to help runners and walkers towards their fitness and running goals. It will include an education on and pursuit of different training techniques and tools in order to further enjoy running and improve their performance. There are occasional clinics covering a wide range of topical issues on running, health, wellness and nutrition from the area’s leading experts. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season. In addition to the workouts there are educational clinics, motivational speakers, newsletters keeping you up to date, access to the area's top physical therapists, and expert coaching/mentoring to help inspire and motivate you on this training journey.

Important Information:

• Dates: September 20th through December 4th, 2021
• Goal Race: South Asheville Turkey Trot or The Ugly Sweater Run
• Workout Days: Thursdays at 6:30 pm, and Saturdays at 8 am
• Cost: $85 (does not include the race fee, but we now offer discounted entry fees!)

Our Group Training Schedule:

• Thursdays at 6 pm - Fleet Feet Asheville or Asheville location - Workout Varies (Hill repeats, track work, etc)
• Saturdays at 8 am - Fleet Feet Asheville or Asheville location - Long Run. Multiple mileage options each week, as mileage will vary depending on time of season and goal race!

Our Fall 2021 NoBo 5k/10k Program will include training for a 5k or 10k, though we are more than happy to help you target any endurance event you would like.

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 As a participant you will receive:

• Weekly Newsletter with location and workout information
• Training Plan for your target Half Marathon
• Safe and organized weekly group long runs with pre-planned routes, turn-by-turn directions, water/aid stations, and mentor led pace groups
• Mentored weekday workouts including Hill Repeats, Track Workouts, and Fartleks, all scaled to your particular goal distance
• Training Program Swag
• Online support through a private Facebook community
• Extra sessions and clinics to go through training principles and topics, chat with some of our Community Partners, and provide more community 
• Support from our Community Partners in Physical Therapy, Strength Training, Nutrition, Yoga, and more!
• 10% in-store discount

We will be targeting the South Asheville Turkey Trot on Thursday, November 25th (Thanksgiving!) or The Ugly Sweater Run on Saturday, December 4th, but welcome you to train for any other race during this time. We'll help you with your plan and weekly workouts.

Safety Information:

Safety is our number one priority and we will be following all local and state guidelines and mandates.

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More Information:

We find lots of great places to run and walk in our community - River Arts District, Carrier Park, Fletcher Park, etc. Occasionally, we’ll hold a workout at a local track (such as TC Roberson or the Velodrome at Carrier Park) to run a speed workout. All location information will be shared with you each week in our Program Newsletters, and on our private Facebook group. The workouts will last about an hour each weeknight, and the long runs will progressively build as distance increases.  

What to expect at Weeknight Workouts:

Each week will have a slightly different focus - breathing, form, nutrition, etc. Below is an example workout and how our weekly topics are discussed during the training:

• Welcome/Announcements
• Weekly Topic (Mini-Form Clinic, Nutrition Sampling, Product Demonstration, etc.)
• Find your pace groups
• Group Dynamic Warmup
• Prescribed speed/strength workout for the day - you'll have turn by turn directions if necessary and mentors leading your group
• Optional Cool down stretching with your group
• Sometimes we'll hold a clinic following the workout, if we don't do it before.

What to expect at Saturday Long Runs:

The Saturday Long run focus is on time on your feet. We use the long run to build up our endurance so that we can finish our distance races healthy and happy! Overall, these long runs should be at a very easy pace. We don’t want to race through the long runs because it will ultimately come to us feeling like we’ve ‘raced’ every weekend - our bodies will be tired and it increases the likelihood of injury. Each group will be led by an experienced mentor who will help guide and support you! Typically, we run loops from a central point so that we can have access to water/bathrooms/coaches.

Pace Groups:

Our groups are open to anyone! Yes, anyone. We group everyone based on a timed mile at the beginning of the season (don’t worry it’s not your gym class mile from middle school) and use that to help match you with similarly paced people. Your coaches will help give you suggested training paces once in your group! A general breakdown of our groups are as follows:

• <8:00
• 8:00 - 9:00
• 9:00 - 10:00
• 10:00 - 11:00
• 11:00 - 12:00
• 12:00 - 13:00 (Run/Walk Interval)
• 13:00 - 15:00 (Run/Walk Interval)

We recommend coming into the training being able to run or run/walk 2 miles for the 10k program. For participants under 18, please contact the Training Program Coordinator, Erin (erin.babcock@fleetfeet.com) before registering.

Run/Walk Interval Running:

There are many benefits to using a run/walk method in your training. We encourage beginning runners to start using a Run/Walk interval in our No Boundaries Beginner 5K training programs. But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your distance race. Our Interval Coaches will help to modify the workouts to support our interval runners - they will assist with pacing, workouts, racing strategies, and much more. Some of the benefits include:

• Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscle will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.
• Quicker recovery. With less wear and tear on the body it’s also easier to recover after a run. 
• Breaks up distances into manageable units. Running is as much mental as it is physical – especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 14 miles just seems impossible. But breaking it down by running for a set number of minutes, it’s much more manageable. 
• Motivating for new runners. This method allows just about anyone to run any race they want. It doesn’t matter your age, weight, gender, or physical ability. You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.