Group Health 5K Training Program

 Group Health Cooperative and Fleet Feet Sports Madison join forces to train you for your first 5K

New Balance No Boundaries 5K Training


You know running or walking will give you more energy, but do you find that it can be difficult to maintain your momentum?  You may have tried to start running or walking, and maybe kept it up for a couple of weeks, but then other obligations just got in the way?  Or maybe you’ve been injured, and you need to ease back into being active in a gradual way? Yet, there's a little voice inside you that wonders what it would be like to run or walk a 5k this know you want to be outside, you want to feel good, you want to breathe easier... but you're not sure where to start?  

Fleet Feet Sports Madison provides exactly the kind of structure and support for long-term life changes and growth through our beginners' 5k training class, No Boundaries. The training class sets reasonable goals within an encouraging environment, using a specific training program, skilled coaches, seminars, earned rewards, and group practices to keep the spark of motivation burning. No Boundaries is a class where you can challenge yourself physically and mentally with the support of peers doing the same thing, mentors who have already been through the process, and coaches who are trained and skilled to answer your questions. There are three levels of intensity: walk, walk/run, and run, so you will be able to find your own pace.  There is a place here for you, no matter what your pace may be!

New Balance No Boundaries 5K TrainingOnline Early Bird Registration Deadline: Weds. Feb 20th 2013
Online Registration Deadline: Weds. Feb. 27th 2013
Practices: Mondays and Thursdays at 6pm at the GHC Administrative Building at 1265 John Q. Hammons Drive
Program cost: Early Bird registration is $99.00.  After Feb. 20th, price goes to $125.  You also have the possibility of partial reimbursement from GHC for a successful completion of the program.
Kick-Off Party: Thurs.  March 7th at 7:30 pm at Fleet Feet Sports Madison
Mentor Race: Lake Monona 20k & 5k on Sat. May 4th at 9am
Goal Race: Susan G. Komen 5K on Sat. June 1st 2013
Graduation: Sunday, June 2nd at 5:30pm at the store

New Balance No Boundaries 5K TrainingAs part of the experience, program participants will receive the following:

- A complete 12-week training plan
- Weekly emails providing motivation, coaching and advice for your training
- Coached and mentored group runs: Mondays and Thursdays at 6pm at the GHC Administrative Building at 1265 John Q. Hammons Drive.
- Team Technical tee (earned at mid-point) and Technical Jacket (earned at end)
- Seminars at Fleet Feet Sports Madison to prepare beginning runner/walkers to train with knowledge of Good Form Running, nutrition, injury prevention, use of Trigger Point massage therapy, and core strengthening
- Goal Assessments: 30 min. one-on-one consultations discussing goals and equipment needs at Fleet Feet
- New training and racing buddies!

 Steps to Take Prior to March 7th Kick-Off Party:

Step 1: Register online before Feb. 20th. Registration Closed

Step 2: Make a Goal Assessment appointment with Coach Flo via email at Available times are as follows​:

Mondays (3/4, 3/11, 3/18, & 3/25) at 9:00am, 10:00am, 11:00am, 12:00pm, and then 4:00pm, 5:00pm, & 6:00pm
Thursdays (2/28, 3/7, 3/14, 3/21, & 3/28) at 4:00pm, 5:00pm, & 6:00pm
Sundays (3/3, 3/10, 3/24, & 3/31) at 11:00am, 12:00pm, 1:00pm, 2:00pm, 3:00pm, & 4:00pm
Step 3: Register for a free Good Form Running I Technique Class (GFR 1).  We are offering a special GFR 1 class for NOBO participants only on Sunday, April 7th at 9:00am. Email Coach Flo at to register for this important clinic. GFR classes are free, but capped at 20 participants, so register now to get a spot!  If you are unable to attend this class, there are other GFR 1 classes available. Click here to RSVP for a GFR 1 Technique Class on a different day.

Why Good Form Running?  Enjoyment is one of our main goals in training with No Boundaries, and we move towards this goal by staying injury-free and honing proper body alignment.  Our GFR 1 Technique Class not only provides immediate video feedback on your current form, but you will also learn the four basic elements of good form and several exercises to implement into your workouts to improve your overall running and walking experience.  If you have any questions about GFR, we can discuss them at your Goal Assessment or feel free to contact Coach Flo.

Registration Closed

For more information, call Fleet Feet Sports Madison at 608-833-9999 or email Coach Flo (Karen) at

       New Balance No Boundaries 5K Training                                   

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