Next program begins April 13th, 2023
No Boundaries is a 5K training program designed for beginning runners, walkers, and run/walkers. It is sponsored by New Balance. Over the course of eight weeks, you'll learn running basics and, with the help of our experienced coaches and motivational mentors, train to complete a 5K. The program includes two workouts per week, as well as seminars on important topics like nutrition, injury prevention, cross training. This is a great way to meet new running buddies, discover parks and trails in the Raleigh and Morrisville area, and increase your fitness level!
This program is offered in the spring and fall at our Ridgewood Shopping Center, Market at Colonnade & Park West Village locations.
Throughout the month of March, we'll have three open houses (one at each store location) where you can come to meet our training program coordinator, learn more about the program, and gear up! Scroll to the bottom for more info.
What is No Boundaries?
An 8-10 week program designed for the beginning walker, run/walker, or runner to help you complete a 5K (3.1 Miles).
We will meet Thursdays at 6pm and Saturdays at 8am.
Training program registration does not include the race entry fee. We encourage all of our participants to register for the 5k of their choosing. If your goal race takes place before the end of our season please let your coaches know so we can tailor the schedule to your personal time frame!
We have 5 pace group options to meet you where you are right now:
1) Runners (< 11 min/mile and 11-13 min/mile)
2) Run/walk plan to run (increase running interval more quickly each week)
3) Run/walk 1 (increase running interval less quickly than run/walk plan to run)
4) Run/walk 2 (increase running interval less quickly than run/walk 1)
The registration fee for this program is $100. Cost includes: Technical shirt; coaching two days a week with a detailed training plan; great opportunity to meet running, run/walking, and walking partners; introduction to running routes on area trails and neighborhoods.
Seminar topics include: Running and walking form, injury prevention, cross training, exercise apparel and gear, nutrition, race preparation, and more!
Are you already an experienced runner and want to mentor new runners? Think about becoming a mentor for one of our pace groups!
FREQUENTLY ASKED QUESTIONS
Q: When does the program meet?
A: We meet on Thursday evenings at 6 p.m. and Saturday mornings at 8 a.m.
Q: How much does the program cost?
A: Registration costs $100. This includes a technical shirt, coach-led workouts two days per week, a detailed training plan, and a series of short seminars on topics including running and walking form, injury prevention, cross-training, apparel and gear, nutrition, and race preparation strategies.
Q: I've never run before. Do you think I'll be left behind?
A: Of course not! This program is designed for beginners, though we also welcome experienced runners looking to get fitter and faster. We offer five separate pacing options:
- RUN - Two pace groups: <11 minutes/mile; 11-13 minutes/mile
- RUN/WALK, PLAN TO RUN - Start with short running intervals. Increase running intervals each week with a goal of running the entire 5K.
- RUN/WALK 1 - Start with short running intervals. Increase running intervals more gradually than PLAN TO RUN group.
- RUN/WALK 2 - Increase running intervals more gradually than RUN/WALK 1.
All groups will be led by experienced running mentors, most of whom are former participants. Most seasons, we offer a Make it a Mile beginner program leading into the NoBo season for new runners to get you up to speed.
Q: If I have to miss a workout or two, does that mean I can't be part of the program?
A: Of course you can still be involved! We would love to have every training group participant at every run, but we understand that life and obligations may occasionally get in the way.
Q: I see there is a goal race. Do I have to run it?
A: Many of our participants like to have a goal race at the end, and it's always fun to have a group there for support, but running the race is not required! You can sign up for our goal race, a different 5K, or choose not to race at all!
SPRING NOBO OPEN HOUSES
Thursday, March 2nd, 6-7pm
Wade Avenue location
Brooks will be here providing complimentary run bra fittings, and will be offering a special gift with any bra purchase.
Thursday, March 16th, 6-7pm
North Raleigh location
We'll offer a demonstration of Fit ID, which is the technology we use to help advise runners and walkers on the best shoes. New Balance will also be here with demo shoes. We'll be doing a 30-minute group walk for those who are interested.
Thursday, March 23rd, 6-7pm
Jenny from Prevail Physical Therapy will be here to answer any questions, as well as lead us in a warmup before a 30-minute group walk, and a cooldown afterward. New Balance will once again be here with demo shoes if you'd like to try something new!
Additional questions? Please contact our training program coordinator, Gina, at email@example.com.
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