2013 ALPINE RUNNERS FALL 5K RUNNING PROGRAM

The Alpine Runners would like to give the Lake Zurich community support in getting into an active lifestyle through running. We will give you the tools needed to succeed through an RRCA Certified Running Coach. This 8-week training program will get you from a non-aerobic fitness level of running to finishing the Alpine Races 5K on September 29 or other fall 5K races in the area. There will be group leaders of many different speeds from a 9:00 pace per mile to the 13:00 pace per mile or slower if needed. Don’t worry if you think you might be too slow to run with a group because you won’t be. No runner will ever be left to run on his own.

Requirements:
This is a beginning running program, there is no requirement of a fitness level of running needed. You should consult with your medical professional before attempting any physical challenge. Be prepared to run the week after the clinic so wear comfortable clothing and a good pair of running shoes!

You will receive:

• Educational lectures given by runners who are professionals in their field on Training     Methods and Goals, Injury Prevention, Nutrition, Shoe selection and Apparel and Race Day Strategy & Recovery
• Alpine Runners Discount at 3 of our Specialty Running Shoe Stores
• 8 Tuesday evening group runs lead by friendly experienced group leaders at various paces
• A 2013 membership to the Alpine Runners – One of the best running clubs you want to be a part of
• 8-week training schedule
• Alpine Runners Technical Running Shirt
• Handouts
• Race entry is not included register now at: www.alpinerunners.com

Registration and Packet Pickup
Register online at www.alpinerunners.com
You may register and pickup your packet at  the educational training sessions on Tuesday, July 30 starting 30 minutes before the session and during the entire session. If you do not or cannot pick up your packet, you can pick it up at the first training run.

Fall 5K Training Program Educational Training Session Dates and Locations

Barrington – Barrington Running Co., 133 Park Ave.

Tuesday, July 30, 2013 6:30pm through 9:00pm

6:00pm – Packet Pick-Up

Clinic Schedule:

6:30pm – Training Methods and Goals

7:00pm – Injury Prevention

7:30pm – Nutrition for Endurance Runners

8:00pm – Shoe Selection & Running Apparel

8:30pm – Race Day Strategy & Recovery

Training Run Location

Lake Zurich – The Barn at Paulus Park, 200 S. Rand Rd., Lake Zurich 60047

Tuesdays at 7:00pm from  August 6 through September 29, 2013

Training Program Coordinator:

Beth Onines                             847-209-8843               beth@illinoisruns.org