The NOk to 5K program is for EVERYONE! So, stop screaming, let go of the person next to you, and sign up already! Our outrageously fun classes will meet twice a week on Monday and Thursday evenings at 6:30pm. However, please note that our first meeting will be on Tuesday, May 29th at 6:30pm due to the Memorial Day holiday.
Classes will consist of three main segments, all of which are customizable and scalable for any and all levels and abilities:
- The most fun warmup on the planet
- The very best workout in all the land
- The greatest mobility work ever
But before we begin each class, we’re going to check in with you to see how you’re doing. This is the time to let your coach know of any wonderful things that have happened since the previous class. It’s also the time to let us know of any aches or pains that you may be experiencing that could change the way you move. This gives us the opportunity to talk with you, celebrate any high points, and make any adjustment to the workout if needed. We care about you, so please talk to us!
We’re going to begin each class with movements that will wake up those muscles and joints so they are ready for the workout. We’ll get a little glittery (not yet sweaty) and warm so we can move efficiently and get the most out of the workout.
These workouts are designed to improve your cardiovascular endurance, increase core strength, and help you move better. There will be lots of fun and different exercises, paired with what we’re all here for – running! We’ll also work on technique so that running can feel as easy and effortless as possible. Again, everything we will be doing will be scaled according to ability, so everyone will be able to enjoy and benefit from each workout.
Once we’ve all given each other a high five for completing the workout, we’ll settle in for some mobility work. This is very important! It’s how we increase flexibility and range of motion. Increased range of motion results in the ability to move smoothly and decrease the risk of injury as well as soreness and joint pain. So, settle in and enjoy this segment of each class.
There will be homework to do on days that we do not have class. This will consist of some running, speed work, and more mobility. Not to worry! This is all to be done at your individual level of ability. You see? Nothing to be afraid of here! At the end of nine weeks, you’ll be running a real live 5K! As in our classes, you will be cheered, encouraged, and congratulated whether you are the very first to cross the finish line, or the very last. Remember that “last to finish” always surpasses “did not start”!
Sign up now and prepare to be amazed at what you are capable of!