Reindeer Run 5k Walking Program

Transcription

1 Reindeer Run 5k Walking Program A 6-week 5k Walking Program for Chatham County Schools Nov 2 nd Dec 13 th 2014 Getting moving is one of the most important things you can do for your health! Regular physical activity is linked to a number of health benefits. Walking is an excellent form of physical activity. It is low-impact, requires only a comfortable pair of walking shoes, and can be done almost anywhere. Plus, walking is a great activity to do with friends! That is why this year the Chatham County Public Health Department is inviting schools to enter teams in the 10th Annual 5k Reindeer Run/Walk. The Reindeer Run/Walk is a 3.1 mile loop through Pittsboro. The route starts at the Central Carolina Community College campus (CCCC), goes around the CCCC T.H.A.N.K.S. Trail and then through the streets of Pittsboro before finishing back at the campus. Last year we had over 150 participants registered as part of school teams from 11 Chatham County Schools. The Reindeer Run/Walk offers the discounted registration rate of $18 per person for teams of 3-5 who register before the early bird deadline of November 13th. See pages 5-7 of this packet for more information on the Reindeer Run/ Walk and team registration. CHATHAM COUNTY PUBLIC HEALTH DEPARTMENT L. Layton Long, Health Director

2 How the 5k Walking Program Works Gather your team! Teams should be from 3-5 people. If you have more people have multiple teams! Register for the 5k Reindeer Run/Walk before November 14th to receive early bird registration and a race t-shirt (see page 5-7 of this packet for information). Make sure you check School Team on the team registration form to be registered as a school team. Starting on November 3rd use the 6-week training program, on the following page, to train for your 5k. Have fun and get moving! How to use this schedule Follow these training workouts any three days of the week, ideally with a rest day or other physical activity (ex: swim, bike, yoga) between each workout. Use the chart below to track the date you completed the workout, where you completed and who you completed it with. Training Schedule This workout schedule will prepare you to walk a 5K in 6 weeks, provided you can already walk for 10 minutes at a time. If this is not your current fitness level, use this schedule as a guide and adjust it as necessary to fit your current fitness level, your personal preferences, your lifestyle, and other factors.

3 6-Week 5k Training Plan Day 1 Day 2 Day 3 Week 1 Walk for 10 continuous minutes Walk 15 continuous minutes Walk 1 mile* Nov 2- Nov 9 Week 2 Walk for 20 continuous minutes Walk 1.5 miles* Walk for 25 continuous minutes Nov 9- Nov 15 Week 3 Walk for 25 continuous minutes Walk 2 miles* Walk 2 miles* Nov 16- Nov 22 Week 4 Walk for 35 continuous minutes Walk 2.5 miles Walk 2.5 miles Nov 23- Nov 29 Week 5 Walk for 35 continuous minutes Walk 2.5 miles* Walk 2.75 miles* Nov 30- Dec 6 Week 6 Walk for 40 continuous minutes Walk for 3 miles RACE DAY: Dec 7- Dec 13 December 13th, 2014 Walk 3.1 miles

4 Things to keep in mind for healthy, injury-free training Stretch! Spend a few minutes stretching after every warm-up and cool-down. Choose exercises that target your calf and thigh muscles. Missing a session here and there: If you miss a workout, simply pick up where you left off. If you miss a week or more of training, you may have to back-track a week to resume working out at a comfortable level. Respect your rest days and go at your own pace: Doing too much too soon or too fast puts you at risk for soreness and injury, and often you don't know that you're overdoing it until it's too late. Remember, you are your only training competitor, and your best time is the one that gets you to the finish line safely and comfortably. Let your body rule your routine: If you're extremely sore or tired the day after a workout, cut back. Walk/Run only as fast as you can without feeling any kind of muscle or joint pain. If you experience dizziness, chest pain, or sharp pain anywhere in your body, stop your workout and see your doctor. Source: Find a Place to Walk! Chatham County Parks and Recreation: Chatham County has a number of great parks, complete with walking trails! Find the one closest to you: Chatham County Physical Activity Map: A great resource to find free, open access, places to walk in Chatham County. Download the.pdf online at: Find or Create Walking Loops in Your Neighborhood: Use Mapmywalk.com to create customized walking paths within your neighborhood! This is great for your distance training days! Mapmyrun.com also can store your routes, so you can keep notes on routes you liked, didn t like or changes you would make! Get started mapping your route at:

5 10 th Annual Active Chatham 5K Reindeer Run/Walk Saturday, December 13, :00AM Course The USATF certified and sanctioned course begins and ends on the paved trail of the Central Carolina Community College (CCCC) campus and winds its way through the rolling hills of the heart of historic Pittsboro. Costs $20 Early bird registration received by November 13, (T-shirt guaranteed before November 13 th ). $25 for regular registration received by December 9, $30 Race Day Registrations made on-site at CCCC on December 13, $18/person Team Rate for groups of 3-5 people per team. *Team registrations must be received by December 5, 2014 (by November 13 th to be guaranteed a shirt). Team registration is not available on-site on race day. Rudolph s Fun Run at 9:00am is free for children age 12 and under. *Registration fee is required for t-shirts. Parental or guardian signature on waiver form located on site is needed for each child participant. Registration and Packet Pickup REGISTER NOW online at or by mailing in a registration form to Chatham County Partnership for Children s Office. T-shirts as available with paid registrations. Shirts guaranteed for registrations received by November 13 th. Paper registration forms are located at Chatham County Partnership office at 200 Sanford Highway Suite 4, Pittsboro, NC. Race Day Registration will be from 7:00 am to 7:45 am in the multipurpose room of Central Carolina Community College, in Building 2 on Saturday, December 13, Packet pick up will be located at the Chatham County Parks and Recreation Department, 90 East Street, Pittsboro, NC from 5:00pm to 7:00pm on Thursday, December 11 th and on race day at CCCC between For more information, contact Jennifer Park at jennifer.park@chathamnc.org (919) or Contact Anna Stormzand at anna.stormzand@chathamnc.org Chatham County Public Health Department

6 Team Registration Form and Waiver 5K Reindeer Run/Walk on December 13 th, 2014 Note: Team Registration Forms and Waiver must be fully completed and received by December 5 th in order to receive the $18/person group rate. Teams are limited to 3-5 people per team. T-shirts are guaranteed for people who are registered by November 13 th and while supplies last. Team Name: Check Box if School Team School Name *T-shirts guaranteed for early bird registrations received by November 13 th. All participants are eligible for prizes. Team Leader #1 Name: Address: Age on Race Day: Birthdate: Teammate #2 Name: Address: Teammate #3 Name: Address: Teammate #4 Name: Address: Teammate #5 Name: Address: Note: Team Registration Forms must be received by December 5 th, 2014 with all signatures on the waiver.

7 5K Reindeer Run/Walk Team Waiver RELEASE. RELEASE. INDEMNITY, ACKNOWLEDGEMENT, ASSUMPTION OF RISK AND USE OF MULTIMEDIA IMAGE FOR AND IN CONSIDERATION of my/our and/or my/our child/children being permitted to participate in the 10th Annual Active Chatham Reindeer Run/Walk and/or Rudolph s Fun Run and any other activities associated with the events (the Activities ) sponsored by Chatham County or the Chatham County Partnership for Children (known as the Partnership ), I/we, for myself/ourselves, my/our heirs, executors, administrators, personal or legal representatives, successors and assigns, hereby agree to: (i) RELEASE, WAIVE, FOREVER DISCHARGE and COVENANT NOT TO SUE Chatham County or the Partnership, its elected officials, officers, employees, affiliates, and race sponsors and agents, (collectively the County ) from any and all claims, losses, damages, or liability (present and future), on account of injury to the undersigned and/or my/our child/ children or property, including injury resulting in death, arising out of, or in any way connected with, the participation in the Activities, including, without limitation, to the extent permitted by law, any claim, loss, liability, or damage related (directly or indirectly) to acts or omissions (negligent or otherwise) of the County or the Partnership; and (ii) INDEMNIFY, DEFEND and HOLD HARMLESS the County and the Partnership from and against any and all claims, losses, liability, and damages (present and future) and all costs, charges, and fees (including reasonable attorneys fees) related thereto, arising out of, or in any way connected with my/our and/or my/our child s/children s participation in the Activities or connected with the participation of anyone participating in the Activities under my/our auspices or with my/our implied or express consent, including, without limitation, to the extent permitted by law, any claim, loss, liability, or damage related (directly or indirectly) to acts or omissions (negligent or otherwise) of the County or the Partnership. I/we understand that my/our and/or my/our child s/children s participation in any Activities involves the risk of injury or death, and by executing this Release, Indemnity, Acknowledgement and Assumption of Risk (this Release ), I/we acknowledge and assume all risk of injury or death resulting from my/our and/or my/our child s/children s participation in any Activities. I/we further agree that if any term or provision of this Release, or the application thereof, to any person or circumstance shall, to any extent, be deemed invalid or unenforceable, the remainder of this Release, or the application of such term or provision, to person or circumstances other than those to which it is held invalid or unenforceable, shall not be affected thereby, and each term and provision of this Release shall be valid and enforceable to the fullest extent permitted by law. (iii) I/we hereby grant Chatham County, NC and the Partnership permission to take my/our and/or child/children s picture, take video and/or interview my family members or myself. I authorize the use of a photographic image of myself and/or my/our child/children s likeness online or in a printed publication for public distribution without payment or any other consideration. I/we understand and agree that these materials will become the property of Chatham County, NC and the Partnership. I/we hereby irrevocably authorize Chatham County, NC and the Partnership to edit, alter, copy, exhibit, publish or distribute these images for purposes of promoting Chatham County government and the Partnership programs or services or any other lawful purpose. I/we waive the right to inspect or approve the finished product, including written or electronic copy, wherein my/our and/or child/children s likeness appears. I/we waive any right to royalties or other compensation arising or related to the use of the material. I/we have carefully read this Release and have executed the same voluntarily adopting the word SEAL after my/our name as my/our seal. THIS DOCUMENT RELEASES YOUR RIGHT TO MAKE A CLAIM IF YOU OR YOUR CHILD/CHILDREN HAVE AN ACCIDENT, ARE INJURED, AND PERMISSION TO USE MULTIMEDIA IMAGES. DO NOT SIGN IT UNLESS YOU HAVE READ IT AND UNDERSTAND IT FULLY. Date Teammate Name #1 (print) Teammate Name #2 (print) Teammate Name #3 (print) Teammate Name #4 (print) Teammate Name #5 (print) Team Name Team Registration Forms and Waiver must be fully completed and received by December 5 th in order to receive the $18/person group rate. Teams are limited to 3-5 people per team. T-shirts are guaranteed for people who are registered by November 13 th and while supplies last. Register online at or mail forms to Chatham County Partnership for Children, 200 Sanford Highway, Suite 4, Pittsboro, NC Note: Team Registration Forms must be received by December 5th, 2014 with all signatures on the waiver.