To conserve paper, we’ll post important documents here for you to view or print as you choose.
This file will show you the entire 12-week workout progression: 2012 Workout Progression
This file shows you small “cheat sheets” you can print out and take with on your workouts so you know when to change your easy:push intervals: Workout Cheat Sheets 2012. Thanks to 2015 participant Eleni Goranites for reformatting!
Print out this handy workout log so you can stay on track by recording your homework AND your First Strides classes: FS Training Log
Or if you prefer to record your workouts on the computer, here’s a simple Excel spreadsheet version:
FS Training Log – Excel
Week 1 Topic: Walking and Running Form
Week 2 Topic: Why The RIGHT Shoes Are So Important
Week 3 Topic: Injury Prevention and Assessment
Source: Runner’s World magazine, March 2011
Common Injuries Afflicting Runners and Walkers
Handouts from Kim Ellsworth, P.T. talk
Stretching for Runners and Walkers
NOTE: These stretches should be done AFTER you are warmed up. This can be accomplished by walking or running easily for 10-15 minutes, riding a stationary bike, or even jumping rope or doing jumping jacks.