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No Boundaries 0-5K Workout

April 4, 2020

Fleet Feet Syracuse Daily Training movement & awareness

Workout Focus: Beginner, Awareness

Est. Time: 20-30 minutes

Coach Mallory's Notes: Don't forget your upper body during warm up. Arm hugs and arm swings will loosen up your chest, shoulders, and back.

For an added bonus: Pair your workout with this 15-minute guided awareness run to get a feel for how your body and surroundings feel during your run or walk.

Warm Up

Dynamic Stretches! When stretching before a workout like a walk or run, it's important to keep your movements dynamic (moving) rather than static (held).

Keep your movements slow and controlled; like high knee grabs (lift one knee at a time and hold the knee at the top for just a second each time). Then consider adding quicker movements as your body warms up.

Don't forget your upper body too. Arm hugs and arm swings will loosen up your chest, shoulders, and back.


10x (1 min run, 2 min walk)

Cool Down

Slow your pace and walk for a couple minutes. Consider adding in some more stretches! Remember, dynamic stretches are good both before and after your walk/run, while static stretches are best left for after.

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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