Training Program Goals
* To introduce new people to the sport of running.
* To keep people motivated and focused on their goal of completing their first
Boilermaker
* To promote the sport of running in the local community
* To help people make a permanent lifestyle change and live healither.
Links to our Routes:
Genesee St
Oneida St
Burrstone
Parkway
WHO THE PROGRAM IS FOR
Programs  are designed for people who are in good physical condition but may never have run before and would
like to run the
15K or 5K  Boilermaker.  We will start out in week 1 walking just 15 minutes and will increase
walking time and add short intervals of running until week 8 when we will be running continuously for 30 minutes.
15K BOILERMAKER
TRAINING START
DATES
1    01/03/09
2    01/31/09
3    02/28/09
5K BOILERMAKER
TRAINING START
DATE
04/25/09
2009 Training Program Information
Last 10 Weeks
HOW THE PROGRAM WORKS
Each session starts out with 4 weeks of speakers explaining the most important information for new
and old runners.  After the speaker each participant is given a training schedule to follow.  Group
runs will take place every Saturday Starting the first Saturday in January and continue right up to the
Boilermaker.
SPEAKER TOPICS INCLUDE
Warm up and Stretch
Safety
The Proper Shoes and Clothing
Injury Prevention
Exercise/Toning/Cross Training
Print and Sign both forms below
Mail
5K Training Program App
2009 Boilermaker App
5k Training Schedule

UPDATED 3/23/09
For questions related to this website contact train2run15k@adelphia.net