Now Offering Contactless Curbside Pickup

at Fleet Feet Syracuse (DeWitt location only)


Family Friendly No Boundaries Walk/Run Workout 

April 11, 2020

family workout ffsyr

A begin-to-run workout safe for the whole family to try. 

Workout Focus: Beginner, Walk/Run

Est. Time: 30-35 minutes

Coach Mallory's Notes: Hydrate! Yes, even if it's cold. Taking sips of water throughout the day and during your workout will keep your muscles working for you. When placing your curbside-pickup order at Fleet Feet Syracuse, considering adding a hand-held water bottle. Your body will thank you!

Warm up

5 minute warm-up
Walk, do some dynamic stretches, or try pro-runner Emma Coburn's pre-run routine.


  • 3 minute run
  • 5x (2 min walk, 2 min run)

Cool Down

5 minute cool-down
Walk, dynamic and/or static stretches

Let us know how your run/workout went. Take a selfie or photo of your phone/watch showing you got it done and tag Fleet Feet Syracuse using #3run5 & #TogetherWeMove. We'll reshare posts to keep the motivation and support up!

Sign up to receive daily #3run5 workouts

The store may be closed, but RUNNING IS NOT CANCELED.

We miss our running/walking groups and training buddies. So while we maintain a safe social distance, our Fleet Feet coaches are working together to provide free daily workouts to the #3run5 community. This group is open to runners and walkers of all abilities!

Keep Moving

Sign-up here and we'll send a daily workout directly to your inbox. Workouts can be modified for any ability or intensity. The important part is to keep moving.

Stay Connected

Don't forget to share with us how you're staying active by tagging @fleetfeetsyracuse using #3run5 and #togetherwemove. We'll reshare to keep the motivation and support up. Plus, each week we'll pick winners to receive cool FFSYR gear and prizes.

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