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2011 Training Program
Details... for walkers and runners.
Run Walk
Programs
Locations &
Times
What you receive
Morning Agenda
Routes
Hills
Weather Issues:
Secrets to Group Support and Sticking to Your Goals:
Goals and Expectations
Training Plans
Start Slow
Group Support
Weekly Clinics
Resources
Employers and Employee Wellness
Locations and Times
Local Events |
2011 Robie / Winter
Training Program
(read
more below...)
Half Marathon
and 10K
Winter training begins
January 8, 2011
Walkers & Runners - all levels
Meet at Fort Boise Community Center
Train for Robie, Famous Potato or another event
of your choice.
2011 Spring Training Programs
(read
more below...)
Marathon, Half Marathon, 10K
Spring begins the Saturday following Race to
Robie
Walkers and runners - all levels
Train for Fit for Life!
2011 Summer Training Programs
(read
more below...)
Marathon, Half Marathon, 10K
Summer training begins July 17
Walkers and runners - all levels
Train for Portland, St. George, City of Trees,
Barber to Boise,
Zeitgeist and more.
We meet year-round!
Most people train with us from one program to
the next, starting with the Winter Program, then the Spring
and Summer. You are encouraged to join anytime, with no need
to wait until the next program begins.
Most Saturday mornings in the Spring and Summer we meet at Shoreline Park
 and we
frequently visit Camelsback Park
.
Actual meeting times are posted on the training schedule.
We meet indoors at Fort Boise Community Center in the Winter.
The coaching clinic, warm-up and workout lasts about 2
hours up to 3 hours depending on distance.
73 page training
manual PDF. Request your manual...
Weekly coaching clinics on Saturday.
Extra-curricular evening clinics on occasion.
Evening group sessions May through August.
Supported routes: coolers, restrooms, maps... on the greenbelt, hills and trails.
Free sports massage most Saturdays. Yes!
Periodic socials and BBQs.
Meet new friends.
Higher accountability and success. More fun!
We' meet as a group on Saturday mornings and complete the
morning program so that you can get on with your beautiful
day. We start with group
discussion and a topical coaching presentation with Q&A
and prizes on occasion for questions.
We then do a short warm-up, describe the morning's routes,
and enjoy the scenic greenbelt or foothills.
After your workout, stretch, visit with
friends, and enjoy a short sports massage. We often head to
coffee/breakfast after.
Routes are published each week in the Weekly Update sent
by email.
Routes are also communicated each Saturday morning during
the seminar/clinic and during the warm-up.
In the winter, we run hills every other week on
Saturdays during the Robie program that also includes a 10K
program.
In the Spring and Summer, we run the greenbelt and visit the
Hulls Gulch in the foothills at Camels Back Park every few weeks.
Your coaches are available every Saturday regardless of weather. It's always your
decision come rain, snow or shine whether you can attend.
Over the years we've discovered the inclement weather is
usually not as bad as it seems from the comfort of your bed.
Many people love to walk/run in a rain or fresh snow.
The secrets are having fun, watching gradual results
reshape your life, taking things slowly and easy and ...
1. Introduce yourself, make new friends, stay with the group.
2. Learn what we mean about "core stability and core
strength" and endeavor to
improve your core..
3. If you miss a workout or Saturday, come back and get back
on track. Even if you are injured, we believe the best place
for you on Saturday morning is with the BOISE RunWalk group
that you can attend the clinics, visit with friends even on
a walk, enjoy a sports massage and have fun while you learn
how to recover and prevent further injury.
Our training program helps you at any level of
experience. We take pride in our experienced coaches
who can help you asses your goals and expectations while
getting you to the finish line. If you are willing....this
program is for you. YOU CAN DO IT! This is a fun way to get
back into shape and expand your training. When starting to
work towards your goal, use the first 4+ weeks to build a
base of slow and easy workouts prior to adding optional
speed work and intensity.
Your seasonal training plan is followed by the group on your
way to the target goal/distance. Marathon, Half Marathon
and 10K. Training plans are entry-level and we'll coach you
on various levels of ease or difficulty based on your
experience. Each plan is periodized to help you build a base
level of fitness ahead of building additional endurance and
speed.
With our plans, you'll reach peak performance into your
target event. Adjustments to the schedule are available
through discussions with your coach at no extra cost. Custom
plans available too.
We coach you to start slow and focus on core-strength and
nutrition during the first 4-6 weeks. You will get fitter
and faster. If you want to
get faster by doing speed work, we'll provide additional
speed workouts for mid-week workouts, and from mid-May through
August you'll have opportunity to meet with friends and
your coach one evening in the middle of each week, most
weeks.
Workout schedules are published to members.
We provide you with a structured workout plan which you and
your group follow, along with the group support system that
makes BOISE RunWalk training programs so much fun. Weekly
seminars and clinics provided by coaches and local experts
help you learn the important aspects of training
effectively. Additional resources include one-on-one
coaching, as well as information on our
Resource page
and the training manual.
Employers interested in taking advantage of the long-term
successes of BOISE RunWalk in helping people in your
workforce of all shapes and sizes become healthier are
encouraged to contact us for a discussion on how Active
Community Wellness can help. Additional information on our
employee wellness program is
Call Steve Blake for a consultation visit. (208) 639-1434
Locations vary by season. In the Winter we most often meet
at Fort Boise Community Center and your routes alternate
between hills and flat. The Spring and Summer programs most
often meet at Shoreline Park with frequent meetings at
Camelsback Park, and additional locations. Times are
generally 8am, but vary depending on time of year, location
and distance. Longer workouts tend to start earlier
especially in the summer.
Local and regional events. Boise running.
events calendar |
MEMBERSHIP FORM
Note: Active Community
Wellness is open to everyone; all ages, abilities, incomes
and faiths. Nobody is turned away
due to inability to pay. Inquire at (208) 639-1434.
HOW TO
JOIN
Please print and
complete the membership form, choose either
PDF or
Word
format.
You may e-mail it, mail it, or bring it to your workout.
Questions? (208) 639-1434
Mailing address for mail-in memberships and payment:
Active Community
Wellness
PO Box 7621, Boise, Idaho 83707
HOW TO PAY
We
accept cash, check or debit/credit card.
Join today!
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Training for Robie!
starts Jan 8.
Sign-up early!
What others are
saying...
As a long-time veteran marathoner,
I can tell you the BOISE RunWalk training
program is better than
any
I have experienced in Atlanta, Orlando or New Orleans. The coaching
structure, particularly with your team of coaches, the stature,
talent and teaching ability is head
and shoulders above anything I
have
encountered. And the seminar training
is superb. Great job!
- John Hubert
Since joining BOISE RunWalk I have felt so blessed with encouraging
and positive friends
and outstanding coaching and training... this
program and the friends made along the way are truly priceless. It
has enhanced my life physically and increased my confidence.
I love
this program!
- Derrek
Well everybody, I completed the 1/2 marathon! And I was literally
the caboose at the tail-end! haha! But hey, I finished! A group of
BOISE RunWalk coaches and members stayed and waited for me and my
two kids, and everyone was cheering us on which was totally
fantastic.
Thank you for your support!
- Sue
Thank you BOISE RunWalk!
The positive attitudes each morning and all
the work you coaches do is appreciated. Thanks for
the encouragement
throughout our 15.5 miler.
Your positive comments and smiles along
the
route helped give the boost needed to get
through the entire
workout. Coaches greeting us
at the end with congratulatory smiles
and positive words helped add to the personal feeling of
accomplishment. When I signed up for the
program, I had no clue of
what I had gotten
myself into - but it has all been positive and I
sincerely appreciate the coaches and fellow participants.
It's
great to see so many different people with different personal goals
come together and lend each other positive support. Thanks so much
for promoting this positive and fun training program and the
incredible group dynamics. Thanks!
- Mary
"I love hills!"
Here is an inspiring video on this
young lady's first marathon
experience and the impact it
had on her life.
video
BOISE RunWalk is a program of
Active Community Wellness and is dedicated to helping people achieve
improved wellness through exercise
and nutrition-based training programs
that rely on group support and
exceptional coaching.
No one is turned away
for inability to pay.
We are funded by program fees
and the financial generosity of
individuals and businesses.
Please consider a donation to
Active Community Wellness
today! here
Take Me Running
A poem to a friend.
by Mariah Norris
Give me a chance.
I am ready and willing to go on this journey with you. I know it
will be challenging for both of us. I will be pushed to my limits. I
will need you to be strong for me. I will need you to remind me that
I can do it.
Believe in me.
I am capable of more than you know. Hopefully during this journey
you will come to believe with me in the power that exists in us
both.
Have faith and trust in me.
I can do it. I may need time to adjust, time to figure things out
and time to get where I want to be. And these things may take longer
than you like. But please don’t give up on me.
Listen to me.
I can tell you when to let me rest. I can tell you when I’m ready
for more. I can tell you when something is wrong. I can tell you
when our hard work is paying off.
Love and respect me as I am.
What you get out of me is a reflection of what you put into me. I’ve
been through difficulties with you in the past. I was with you then
and am here for you now. I am strong. I am capable. I am resilient.
I am beautiful. I am your body.
Take me running.
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