First of all …on the first day of Fall Training it always rains. We still meet and run.

And while we love St. Aloysius for parking and shade …the routes from there have to cross a busy street either way you running one of the longer runs. BE CAREFUL CROSSING STANFORD.

The first 10 minutes will be a brief introduction and overview.

ALL YOU VSBR REGULARS PLEASE FIND A NEW PERSON AND HELP THEM THROUGH THE RUNS.

HOW DO YOU CHOOSE WHICH RUN DISTANCE TO CHOOSE? Select one that is not too challenging for you on the first day. Just run a comfortable pace you and you will be fine. You will get a feel for things in a week or so.

1or 2 Mile Walk- it will be a one mile loop. So you can chose to go a second one if you want. This is strictly a casual, fitness walking group. Walks led by Linda Ruffin, Lisa Wildridge and Donna Broussard.

2 Mile Run - easy walk jog for those of your new to the group and trying to build distance but not there yet. Plus some of you are experienced runners but are restarting your training. Try to do more running that walking. But some walking is fine. This group led by Jane Swift and Steve Losavio

4 Mile Run - steady run for those runners are who are starting today to build distance, strength and speed. You may be training for 10K, Half or even the Full Marathon. This group will be led by Jenni Peters

**we’ll be using the 5 Mile map but going out to the BR Beach water fountain and back

We’ll incorporate some intervals to start building fitness with what we call “MINUTE/MINUTES.

Warm up a mile. Then 1 minute picking up your pace. Then take a one minute easy running recover. We’ll repeat that a total of 4 times.

5 Miles- for our returning runners and other more experienced people. That doesn’t mean you need to be fast…just able to cover the distance on a week day run.

Warm Up at Mile. 8 x MINUTE/MINUTES(1 minute picking up your pace. Then take a one minute easy running recover.)