Novice 10k Training Plan (Complete it)
If you’re new to running or if you’re getting back into it after taking some time off, then this is the training plan for you. The 16 week plan starts with walk/runs, during which you’ll alternate between walking and running for a set period of time. Over the course of the training plan, we will gradually increase the amount of time that you spend running as we get to the end of the training cycle. The typical week will consist of 3 days of running, 1 day of cross-training, 2 rest days, and 1 day of stretching.
If you’re new to running or if you’re getting back into it after taking some time off, then this is the training plan for you. The 16 week plan starts with walk/runs, during which you’ll alternate between walking and running for a set period of time. Over the course of the training plan, we will gradually increase the amount of time that you spend running as we get to the end of the training cycle. The typical week will consist of 3 days of running, 1 day of cross-training, 2 rest days, and 1 day of stretching.
If you’re new to running or if you’re getting back into it after taking some time off, then this is the training plan for you. The 16 week plan starts with walk/runs, during which you’ll alternate between walking and running for a set period of time. Over the course of the training plan, we will gradually increase the amount of time that you spend running as we get to the end of the training cycle. The typical week will consist of 3 days of running, 1 day of cross-training, 2 rest days, and 1 day of stretching.
By purchasing this training plan, you agree to the following conditions:
Running and conditioning programs can be strenuous, may subject me to the risk of serious injury, and carry with them certain inherent risks that cannot be eliminated regardless of the care taken to avoid injuries. I represent that I am in good physical health and able to participate in the GoalGetter Training Program. I am aware of the risks involved in athletic training in general and running training specifically. I have read the previous paragraph and I know, understand, and appreciate the risks that are inherent in the GoalGetter Training Program. I am voluntarily participating in the GoalGetter Training Program, and by participating in the GoalGetter Training Program, I assume the risk that participation in the GoalGetter Training Program may cause me injury.
Waiver of Liability: In exchange for my participation in the GoalGetter Training Program, I on behalf of myself, my heirs, personal representatives and assigns, hereby waive all rights of recovery from GoalGetter and release GoalGetter Wellness, LLC and Kelsey Assel (collectively referred to hereinafter as “GoalGetter”) from any and all claims and causes of action for any and all damages to me of any type arising from or in any way related to the GoalGetter Training Program caused by GoalGetter’s negligence. In addition, if permitted by law and to the extent permitted by law, I on behalf of myself, my heirs, personal representatives, and assigns, also waive all rights of recovery from GoalGetter and release GoalGetter from any and all claims and causes of action for any and all damages to me of any type to me arising from or in any way related to the GoalGetter Training Program.
Indemnification and Hold Harmless: In exchange for my participation in the GoalGetter Training Program, I hereby indemnify, defend, and hold harmless GoalGetter
from and against any and all losses, costs (including, without limitation, reasonable attorney’s fees), damages, injury, liability, thefts, claims, demands, suits, actions, or causes of action which may arise out of, or are in any way related to, the GoalGetter Training Program.
Acknowledgment of Understanding: I further acknowledge that I have carefully read this Waiver and Release, understand it and agree to be bound by it. I understand that I am giving up substantial rights, including my right to sue. I acknowledge that I have not been induced to enter into this Waiver and Release by any representations, promises, or statements, oral or written, not expressly contained herein, and that my execution of this Waiver and Release is my free and voluntary act. I further acknowledge that I believe this Waiver and Release is fair and reasonable in establishing the rights and obligations of the parties, and it cannot be changed or modified unless in writing and signed by the parties.
Severability: In the event that any provision of this Waiver and Release is held to be unenforceable, null, void or otherwise ineffective or invalid by a court of competent jurisdiction: (a) such provision shall be deemed to be restated to reflect as nearly as possible the original intentions of the Parties in accordance with applicable law; and (b) the remaining terms, provisions, covenants and restrictions of this Agreement shall remain in full force and effect.
