No Boundaries Beginner 5K Training Program
If you’ve ever thought, “Maybe I could run a 5K… someday,” this is your moment. Fleet Feet’s No Boundaries Beginner 5K training program is designed for people just like you: nervous, curious and ready to try something new with the support of a welcoming community.
Your No Boundaries Journey
You’ll start with the option to attend a Discovery Session, an open, no pressure meet and greet where you can learn about the program and ask questions. Once you are signed up, you’ll be invited to a Kickoff Event at your local store, where you’ll meet your coach, pace group leaders and fellow beginners. You’ll also be invited to exclusive shopping events, where you'll receive discounts on the gear you’ll need to feel comfortable and confident from day one.
Over the course of eight weeks, you’ll join weekly group workouts led by a Fleet Feet coach and supported by mentors who have been in your shoes. Each session includes a warm up, a workout tailored for beginners and a cool down. You’ll also receive weekly emails with tips on running form, hydration, motivation and more. Throughout the program, you’ll be invited to participate in brand demo runs hosted by Fleet Feet partners and local community organizations to help you find the best gear and stay healthy for race day.
At the halfway point of the program, we’ll pause to celebrate your progress with a fun and energizing midseason check-in. You’ll reflect on how far you’ve come, reconnect with your goals and enjoy a boost of motivation to power through the finish line.
As race day approaches, you’ll receive expert prep guidance to ease nerves and build excitement. On race day, you’ll have access to an exclusive Fleet Feet VIP zone with hydration, a pre-race pep talk and much more. Coaches and mentors will be cheering you on before, during and after your big moment. After you cross the finish line, we’ll celebrate together with medals, photos and plenty of high fives.
To wrap it all up, you’ll be invited to a post-race party where you can reflect on your journey, share your story and reconnect with your new running family. If you’re ready for the next challenge, you’ll receive early access and exclusive promotions for our next training tier so you can keep moving forward with the support you’ve come to know and love.
This isn’t just about running a 5K. It’s about discovering what you’re capable of with the right people beside you every step of the way.
The Goal Race
When all else fails, a goal race with friends can motivate you to keep your training on pace.
No Boundaries Winter 2026 Goal Race: Super Couch Potato 5k
The Coaches
Caitlyn Lawless, No Boundaries Head Coach
Gene Sullivan, No Boundaries Assistant Coach
The Details
- Who: Those looking to run or walk a 5K race or distance. All ages and levels welcome
- Program Start: Saturday, December 20th and Tuesday, December 23rd
- When/Where: Saturday mornings at 8:30am at Onondaga Lake Parkway (Wegmans Landing/ playground entrance) and Tuesday evenings at 5:45pm at Fleet Feet DeWitt
- The cost: Early bird pricing: $120 for 8 weeks, price increase to $150 on December 6th
- Goal race: Super Couch Potato 5k
- Questions? Email Coach Caitlyn at caitlyn.lawless@fleetfeet.com
What You'll Need
To do the job right, you'll need the right tools. 
More details
REFUNDS
- A full refund will be given to anyone up to midnight of the first day of the session if a valid reason is given for needing to cancel a membership.
- A refund of 75% will be given for those that provide a valid canceling reason up to two weeks into any 8-week program such as No Boundaries or up to three weeks for any program that is more than 10 weeks long such as the distance or triathlon programs.
- After the two or three-week period, depending on the length of the program, no refund will be given if a member needs to stop participating in the programs for any reason.
TRANSFERS
- A participant can transfer their program entry fee, in its full amount, to a future program if a valid transfer reason is provided within the first three weeks of the program.
- Fleet Feet will provide a 50% transfer value of the program entry fee if a transfer is necessary within the first five weeks of the program.
- After the five-week period, no transfers will be allowed if a member needs to stop participating in the programs for any reason.
No Boundaries 5K Training
Program Start: Saturday, December 20th and Tuesday, December 23rd
Program Schedule: Saturday mornings at 8:30am at Onondaga Lake Parkway (Wegmans Landing/ playground entrance) and Tuesday evenings at 5:45pm at Fleet Feet DeWitt
Goal Race:
Super Couch Potato 5k
Program Fee: Early bird pricing: $120 for 8 weeks and full price of $150 starting on December 6th
Description: The No Boundaries program is designed for those with little to no running experience who would like to complete their first 5K road race. We have training groups for those who have already completed No Boundaries in the past, kids ages 8- 12 years old, as well as those interested in walking the 5K. We also offer an advanced 5k program, which focuses on speed workouts and hill technique training! It is an eight-week, training program that includes access to mentors throughout. Plan to incorporate three days of the provided workouts each week. You will start out with a combination of walking and running, with most participants able to run the full 5K race distance at the end of eight weeks.
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