This long page is useful to all our new Boise RunWalk customers. Have you already joined or are you considering joining? Learn about our structured group training program and succeed at your goals.
- Thank You
- Training Plan
- Training Plan Specifics
- Training Plan Compliance
- Weekly Update
- Important Information and Coaching
- Stretch Afterwards
- Saturday Morning Agenda
- Saturday Distances
- Weekday Workouts
- Couch Potatoes
- Joggers, Runners, Veterans
- Our Philosophy and Recommendations
- Your Coaches
Thank you for your purchase of the group training program with BOISE RunWalk. Once you complete the membership form and sign the simple waiver, and return it, you are part of a large group of adults striving for better wellness through long distance group training. This year in 2017 BOISE RunWalk heads into its 15th year delivering group training programs, and your coaches are grateful you’ve joined the journey.
Training Plan Specifics
In your training plan you’ll see we provide text-book training schedules to a specific 10K or half-marathon distance and a target race event. These training plans are indeed “text-book” industry-accepted training plans that adhere to generally accepted coaching recommendations found with the real pros like Jeff Galloway, Hal Higdon and Joe Friel. Each week in the plan has four (4) suggested workouts. The longest workout is on Saturday mornings with the group. The three (3) shorter midweek workouts are measured in “minutes” to make it easier for most people to know the length of a workout. Our training philosophy has no more than two consecutive workout days without a “rest” day. A total of three (3) weekly “rest” days are a critical part of your training plan. You’ll notice the published training plans of Boise RunWalk do not include recommended intensity, speed training, heart rates, pacing, and other measures of perceived exertion. This is because these topics are discussed primarily at the Saturday morning group. The only items in our published group training schedules are the days we recommend you workout, the duration/distance of each workout, and the days we recommend that you rest. You may modify the training plan to meet your needs. Work with your coaches, bring your questions on Saturday mornings, and enjoy learning all about how to train effectively balancing training and rest.
Training Plan Compliance
One thing new Boise RunWalk customers learn is that we don’t require that each person do exactly what the “text-book” group training plan says. However, we have observed that the most success at achieving goals comes when a person attends Saturday’s group coaching session and workout regularly, and at least one of the mid-week workouts each week. That’s only 2 workouts a week for some people. We will coach you at your current level of experience and readiness, but know the best place to be on a Saturday morning is with the group, even if you’re injured or you’ve missed a few workouts. Some members might do 100% of the group training plan, and many adjust to the realities of life. Success at your goal is largely assured by establishing a routine, participating with the group and making friends, asking questions, listening to your coaches, and accomplishing your workouts.
Are you training for a target event that is different than our training plan targets? If you are one of these people who are having way too much fun hopping on a plane and traveling to another city for a target race event, we can help you create a training plan by modifying our training plan. You’ll still enjoy the Boise RunWalk group training program, but of course, your custom plan might require a few hours of custom personal coaching services depending on communications and complexity. Call today (208) 639-0205 if you want a training plan for 10K, half or full marathon, cross-country or ultra distances fitted to your individual goals. An extra fee may apply.
We ask new Boise RunWalk customers to stay up-to-date each week with our Weekly Update. Our Facebook group page is another place to get current information. In the Weekly Update, we try and answer common questions about routes, meeting locations, topics and events. We send you a reminder by email each week. If you don’t read the weekly update, you might arrive at Shoreline Park looking for your group when we actually are at Camel’s Back Park or another location. We also communicate these important facts each Saturday in the group.
Important Information and Coaching
Most of the important coaching information you need to become a successful distance runner/walker with Boise RunWalk is discussed and taught talked about in the group on Saturday mornings. Topics such as form and technique, nutrition, shoes and gear, injury prevention and treatment, and hydration are talked about and discussed as a group on Saturday mornings before the run/walk workout. After the workouk, stay around and stretch with your new friends, and ask questions too. Coaches have also been known to answer questions over coffee, afterwards. Simply ask.
We encourage you to learn how to stretch gently, patiently, and appropriately under the guidance of your coach following your distance workout. Yes, there are specifics about stretching that need to be communicated and demonstrated. There are four benefits to stretching and seven guidelines for making it safe and effective. We reserve the word “stretching” for something you do that works for you after the workout. Before the workout, we prefer to call it warming-up. Warm-up prior to your workout, and stretch after if you need.
Saturday Morning Agenda
Most Saturday mornings we follow a basic agenda: first we meet on-time at 7:30AM, have a coaching discussion on relevant topics important to your training, take a quick 2 minute break, warm-up briefly, and then do our run/walk workout. Usually during the first half of a training season when so many people are starting new with Boise RunWalk, the talk and discussion part of the agenda lasts longer (perhaps 30+ minutes). Later in the season on the longest distance Saturdays, we cut the discussion time considerably. Over the course of a full season, you will enjoy direct participation in the group with your team of coaches on Saturday mornings prior to your workout. If you arrive early on Saturdays, your coaches are usually there 10 minutes in advance and are available for good back-and-forth discussion and answers.
On Saturday mornings with Boise RunWalk, you will have a scheduled distance measured in miles. Beginning the first week of a season, you might do 1-5 miles depending on the target event, season, and your level of experience. The planned distance is in accordance to the text-book training plan that most in the group are following. During your distance workout, your coaches are on the same route as the group, and we coaches do a pretty good job of making ourselves available for assistance and encouragement. Remember, you may do a run/walk distance that is shorter/longer than the group schedule. Either way, in our group, you’ll make new friends along the way.
We love walkers. In fact, we place the word “walk” as part of our name. Walkers are generally people who want to stick with walking, or people who want to gradually add running, using intervals. Most of our walkers are not quite ready to add much running, or they just love walking. Many, many people over the years of this program have started walking, and gradually added running. Work with your coach if this is your goal. We also have tips for walking more efficiently.
Are you a couch potato? If so, that’s cool. Hey, some of your coaches are former couch potatoes. In fact, many of the new Boise RunWalk customers in our group are current or former couch potatoes. There’s really no anonymity if you’re a couch potato. We all know who each other are. The truth be known, if there is one target group for Boise RunWalk, it’s the couch potatoes who are sick and tired of spending the last 20 years on the couch and who fully intend to change their lives. So, welcome to Boise RunWalk! Your coaches recommend you attend as many of the Saturday mornings as possible on the schedule, even if you miss a few, and average one or more weekday workouts on our schedule. Remember, we are helping you create a new lifestyle and habits. Talk with your coaches, ask questions, make new friends, and take back your life. Go the distance with Boise RunWalk!
Joggers, Runners, Veterans
Several thousand adults have come through Boise RunWalk since 2003, and most were inexperienced at running, but willing to learn. Many had a history of injuries and decided to get coaching. Many had previously done a 5K or 10K, half, or even a full marathon and had since given themselves enough time to forget the pain, and were coming back to running, or run-walking. Many customers are veteran runners who participate in Boise RunWalk for the social experience running with friends, especially on longer training runs where having a few friends around makes it way more fun. Our coaches have had lots of fun coaching all these people over the years. We have coached people through practically every type of run/walk issue, so bring yours and let’s do this!
Our Philosophy and Recommendations
As a new Boise RunWalk customer, what is your goal? We believe your goals should be to successfully train for a target distance, establish a routine, train consistently and effectively, learn, and arrive at the starting line injury free. In order to train effectively, there are a few topics you need to learn and experiment with. In order to get to the starting line injury free, you need to leverage your experience in making a decision about how much intensity you’ll add to your training workouts. If you are inexperienced, then slow down and give your body a chance to react positively to the increased rigors of starting a training program. Let your body adapt to a gradual increase in weekly distances at a slow pace per mile. This gives your body time to adapt and grow stronger. Give yourself more than a fighting chance by reading, learning, asking questions, participating, and recovering between workouts. If you are inexperienced, if you have no idea what your pace (minutes per mile) is, if you have not run or walked more than a 5K in the last few years, please do not attempt to take your life back in the first mile of your first meeting with the group training program. That is likely to backfire. (see Shin Splints)! In fact, don’t be compelled to rush out with the majority who are going too fast, on opening day. This is our easy training philosophy.
Your coaches love to help others adopt running or walking as a lifestyle. Your coaches have a wide-range of experience, and accomplishments. Most Saturdays there are 1-3 coaches present in the group discussion, workouts, and post-workout stretch. Enjoy befriending them and pick their brains.
Boise RunWalk is your one-stop destination for Boise running and structured group coaching for runners and walkers. And the best reason to get out of bed on Saturday mornings.