Fit School Walking or Running Program

 

September 8 - October 15, 2014 - Monday and Wednesday 6-weeks/12 sessions Only $96

*All Classes have a 20 person maximum / 8 person minimum, so please sign up early!

1.  Civic Field Track: Monday and Wednesday 8:30-9:30am (for women)

or

2.  Civic Field Track:  Monday and Wednesday Noon - 1pm (for women and men)

        Click here to sign-up.

or

3.  Fairhaven Runners & Walkers - Jump Start Into Running for Women: Monday and Wednesday 5:30-6:30p.m.

Please sign up at the store by calling (360) 676-4955 or by visiting 1209 11th Street, Historic Fairhaven, Bellingham, WA. Click here to see flyer.

Instructor:  Carol Frazey, M.S. http://www.thefitschool.com/About-Us.aspx

Are you ready to lose weight, gain muscle, and get faster, all while having fun?!  Please join us as we work together to help you reach a new level of fitness.

Below are a few of the workouts we will be doing to help you reach your personal fitness goals:

Intervals:  walking/running at a slow pace for a certain amount of time, followed by a powerwalk/run for a certain amount of time

Fartlek:  (Swedish for "Speed Play") walking/running at a slow, comfortable pace for a certain distance, followed by a powerwalk/run for a certain distance

Time Trial:  We will be taking a baseline measurement of how fast you can walk/run for 1-mile.  We will then do a post-program 1-mile time trial.  You will be surprised of your improvement!

Form Work:  During our walk/run, I will help you improve your walking/running form so that you are more efficient and getting the best workout.

Drills:  We will do fun drills that use different muscle groups and help you gain strength.

Calisthenics:  Strengthening our core

"Kick in the Pants":  For those who need it!

I hope you will join us!

If you would like to learn more, please visit the blog posts by current and former participants

http://runrambleon.blogspot.com/2012/03/time-for-run-or-run-for-time.html

http://blog.thefitschool.com/index.php/2011/08/be-inspired-by-colleen/

http://emuf.blogspot.com/2011/11/best-location-for-ab-crunches.html

http://blog.thefitschool.com/index.php/2011/03/a-note-from-freshmorn-no-more-excuses/

http://www.cedartreefitness.com/running-in-the-dark/

Carol’s Qualifications

American Council of Exercise Certified Personal Trainer 1997-2002

Head Trainer for Sutter Healthy Weight, Davis, CA 1998-1999

State University of NY at Plattsburgh Assistant Cross Country Coach 1999

The University of Colorado, M.S. in Kinesiology 1997

The University of Colorado Cross Country and Track Volunteer Coach 1995

The US Olympic Archery Team self-modeling video developer 1995-1996

Penn State University Cross Country and Track Teams 1987-1991

Carol's PR Running Times:

1600 Meters  5:09  1986 Pennsylvania State Track & Field Championships

3200 Meters  10:59 1991 Nittany Lion Classic

5K  17:42  1991 Dogwood Relays, TN

10K 36:33  1991 Penn Relays, PA

Carol's Masters (age 40 and over) PR Running Times

5K  19:48  Haggen to Haggen Bellingham, WA

2010 CutThroat Classic 11.1 Mile Mountain Trail Run 1:39:48 Winthrop, WA

Half Marathon 1:35:30 2011 Honeywagon Half, Everson, WA

                         1:36:44 2012 Bellingham Bay Half Marathon, WA

                         1:35:44 2014 Honeywagon Half, Everson, WA

email Carol@TheFitSchool.com , or call Carol at (360) 820-0105.

 

 

 

 

 

 

 

 

 

 

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