What’s included:
Running Program:
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8-week progressive running program to prepare for a 5k (goal to be ready to complete a Turkey Trot).
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Option to meet with Run Club Participants to run as a group on the Illinois Prairie Path:
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Before or after Tues & Thurs circuits for short runs.
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On Sundays at 10am for longer runs with a Vitality staff member.
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Circuit Training:
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Access to 8 recorded circuit type, 30-minute exercise routines, requiring no equipment, with video demonstration, that can be performed independently to support your running program
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Option to join socially distanced, outdoor meet-ups at the Elmhurst Clinic for 30-minute circuits led by Vitality, twice a week.
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Tuesdays: 6:30-7pm
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Thursday: 6:30-7pm
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8-week Running Schedule
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Three days of running per week
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Option for adding Active Rest/Walk Days
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“Running” days can be changed to walking for those who are not interested in running at this time
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Calendar is a guideline- feel free to change circuit or running days to best fit your schedule
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Program concludes with your participation in a virtual or in-person 5k
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Goal date: Thanksgiving, Thursday, November 25th
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8-week Circuit Program
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Circuits consist of 6 exercises, repeated 4 times, to equal about 30-minute workout
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Exercises are a combination of upper/lower body strengthening, core strengthening, and cardio moves
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No equipment required, but can utilize resistance bands and weights to increase difficulty
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Optimal form is demonstrated and modifications are offered as needed for participants.
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Choice of attendance to in-person group social-distanced circuits or independent participation at home following video demonstration of circuits.
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Videos accessible online throughout the entire program to perform when it is convenient for you.
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In-person group circuit will be outdoors weather permitting at Elmhurst clinic:
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Tuesdays: 6:30-7pm
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Thursdays: 6:30-7pm
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RETURN TO RUNNING GUIDELINES
“Post-partum women should have a pelvic floor assessment prior to returning to high impact activities”
Low impact activities until at least 3 months post-partum is optimal for healing