Fitness 101 – “Couch to Finish Line” Beginner Training Program

Fitness 101 – “Couch to Finish Line” Beginner Training Program

Hurricane Irma update

Due to Hurricane Irma posing a threat to South Florida, we unfortunately need to move the start of Fitness 101 to next Monday the 18th. We’ll send an email to all participants middle of next week with details for Day 1 of training. However, you can always check back here for the latest information.

Our sincerest apologies for any inconvenience this may have caused. We greatly appreciate all of your support. Please stay safe and thank you for understanding.

PROGRAM INFORMATION

TeamFootWorks has crafted Fitness 101, 5K Beginner Training Program, for anyone who wishes to enter or return to a healthier lifestyle. Regular exercise can help protect you from heart disease, stroke, high blood pressure, non-insulin dependent diabetes, obesity, back pain, improve your mood and help you to better manage stress.

THREE SESSIONS

Fitness 101.1
2017: January 9th to February 22nd
Register Now
Target: RunWild 5K
Fitness 101.2
2017: March 6th to April 19th
Register Now
Target: Mercedes-Benz Corporate Run
Fitness 101.3
2017: September 11th to October 25
Register Now
Target: Waterford 5K

OUR TRAINING METHODS

We take the large goal of completing a 5K or 3.1 miles and divide it into small, manageable run and walk segments.

Early in the program, the goal may be to run one minute and then walk one minute for a total of 10 minutes. We gradually increase the time until you’re able to run/walk for 40 to 45 minutes.

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We hope you supplement our program with some exercising on your own, or with your new training partners throughout the rest of the week (another two days a week for maximum results). By run/walking for 30-45 minutes, 3- 4 days a week you will soon feel and see the positive results of a fitness-conscious lifestyle. By consistently following our Fitness Program, you benefit from increased cardiovascular fitness, muscle tone, weight control, and improved attitude/mood.

Also, the camaraderie developed with those who care about their own health and fitness will encourage you stay motivated and eager for every run! Many of our “graduates” of Fitness 101 have continued to run and many are now successful veterans of half marathons, marathons and triathlon races. They will be there to encourage and demonstrate the ease to which you can achieve the same!

There is no pressure or time goal that you have to fulfill – we are here to work out and get fit together!

DETAILS

Participants will meet at FootWorks in South Miami (5724 Sunset Drive – across from Barnes & Noble at Sunset Place) at 6:15pm on Monday and Wednesday nights during the 7 week program. There is curbside parking nearby (pay at the pay station). Also there are a two parking garages nearby at Town Kitchen &Bar and at RA Sushi Bar Restaurant. Warm-ups begin promptly at 6:30pm and last for about 5-10 minutes. The different pace groups then head out on to our course through the quiet, safe neighborhood of South Miami for their workout. We are usually back by 7:20pm.

PROGRAM BENEFITS
  • Leadership by Lorena Lama
  • 7 weeks of training with an energetic and motivating group environment
  • Variable pace groups and guidance from experienced, elite, and veteran runners
  • Technical (DriFit or Coolmax) Shirt
  • Clinics to inform you on the latest in shoes, clothing, running gear, stretching, and more
  • More energy, better health, sounder sleep
  • 15% Discount at FootWorks (does not apply to nutrition)
  • Less stress to help you manage life’s curveballs.

 

REFUNDS, EXCHANGES, & TRANSFER POLICY

Absolutely no refunds, exchanges, or transfers.

HEAT WARNING

Temperature/humidity can be high in South Florida. Participants should drink plenty of non-alcoholic fluids for 48 hours prior to, during and upon finishing training. Beware of heat-injury symptoms (Dizziness, no sweating, nausea, cramps, redness, incoherent speech and thoughts). Seek immediate assistance if symptoms occur. Wear loose, light colored clothing.

CANCELLATION POLICY

TeamFootWorks reserves the right to postpone or cancel the event due to events out of our control such as but not limited to lightning, natural disaster, or other emergencies. No refunds will be issued under these circumstances. The course or training distances may also be altered for the safety of the athletes.

PICK YOUR SESSION BELOW

Fitness 101.1
2017: January 9th to February 22nd
Register Now
Target: RunWild 5K
Fitness 101.2
2017: March 6th to April 19th
Register Now
Target: Mercedes-Benz Corporate Run
Fitness 101.3
2017: September 11th to October 25
Register Now
Target: Waterford 5K

P R I N T A B L E    A P P

Categories: Training Programs

Comments

  1. lisette
    lisette 29 August, 2014, 18:13

    Hi, I wanted to know is there a distance that will be the focus of this program?

    Reply this comment
  2. Janelle
    Janelle 15 December, 2014, 18:10

    Do you have any other times and days available?

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 16 December, 2014, 16:57

      Hi Janelle
      Our Fitness 101 program always meets on Monday and Wednesday nights at 6:30pm while “class is in session”.

      Reply this comment
  3. kits
    kits 16 December, 2014, 21:08

    I really want to register for Jan 5th to Feb 18th. However, i will not be able to make it on 5th. If i start from 7th is that going to be a big setback to begin training?

    Reply this comment
  4. waddle
    waddle 30 December, 2014, 19:38

    The website says Monday and Wednesday, but the ad on WLRN says Monday and Thursday. Please clarify.

    Thank you.

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 30 December, 2014, 19:45

      Hi Waddle, Fitness 101 meets Monday and Wednesdays. The Monday/Thursday schedule was from 7 or 8 years ago. I’m checking with WLRN to check the ad they’re running. I think they may have gone back in time!

      Reply this comment
  5. Luciana
    Luciana 5 January, 2015, 15:11

    I have registered for the program starting today, please inform if there is a fitting room and lockers available.
    Thank you!

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 5 January, 2015, 15:28

      Hi Luciana
      You should have received a welcome email from Lorena but just in case, yes you can change in the fitting rooms and store your bag in the stockroom. See you tonight!

      Reply this comment
  6. Alicia
    Alicia 12 January, 2015, 19:33

    Hi, I was out of town last week, can I start this program today? or should I wait for the next class. thank you

    Reply this comment
  7. Cissy
    Cissy 8 September, 2015, 16:03

    Just checking to see that a class is starting tomorrow night Sept 9th and I can register.
    thanks

    Reply this comment
  8. Reg
    Reg 15 February, 2016, 19:57

    Is there an age limit on participants? My 11 year old would like to do this with me.

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 15 February, 2016, 21:05

      Hello Reg!
      There is no minimum. This will be a great experience to share with your 11 year old.

      Eddie

      Reply this comment
  9. Derrick
    Derrick 20 February, 2016, 16:43

    Where are the classes located I’m in Margate.
    I want to go couch to 5k

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 22 February, 2016, 14:34

      Hello Derrick, this class meets at FootWorks in South Miami, 5724 Sunset Drive. South Miami, FL 33143

      Reply this comment
  10. Lidi
    Lidi 17 March, 2016, 11:12

    Is there a beginners class I can attend to? I usually run 2 miles but would like to be prepared for a 5k.

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 18 March, 2016, 16:55

      Fitness 101 is our beginner class. If you’re already at 2 miles, then join us for our free fun runs on Tuesday and Thursday nights at 6:30pm. We meet at FootWorks in South Miami, 5724 Sunset Dr. The Fun Runs are 3.7 miles and vary in pace. The course is essentially a down and back so you can turn around as you build up from the 2 miles to the 3. It won’t take you long.

      Reply this comment
  11. Rosario
    Rosario 26 March, 2016, 20:16

    I just find out your website and I would like to find out if you have any other similar programs since I will be walking at the Miami Mercedes-Benz Corporate Run. but not able to do enroll for the program 101.2. I would like to have information about this programs if you offer another one after this as a training…Thank you so much

    Reply this comment
  12. Denise
    Denise 6 September, 2016, 16:46

    I am back. A refresher Fitness 101 will be great to get me back on course, sprained both ankles this summer and finished physical therapy. My daughter will be joining me.

    Reply this comment
  13. Frannie
    Frannie 7 January, 2017, 17:17

    I wanted to see if a 13 year old could register. He will be accompanied by his father. Thank you

    Reply this comment
  14. Ferni
    Ferni 10 August, 2017, 13:47

    My daughter 11 turning 12 in October. We are not runners by any means but want to eventually get there. Can my daughter join me? or is she too young and is a walking group for beginners?

    Reply this comment
  15. Virginia
    Virginia 10 October, 2017, 13:46

    Hi is it too late to join the training? Had a couple of set backs after the hurricane but I’m ready to train for my up coming disney runs. Thank you 🙂

    Reply this comment
    • Eddie Suarez
      Eddie Suarez 16 October, 2017, 13:43

      Hello Virginia, it sounds like you’re asking about our half marathon training instead of our beginning 5K training. It’s best to call us, 305.666.7223, to discuss your current fitness level and see how that compares to the program’s.

      Reply this comment

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