BWRC Couch to 5k 2019
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Program Start Date -->
3/19/2019
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Locations:Address:
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Ost Field
250 E. Wood Street, Palatine, IL 60067
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Runner's High 'n Tri
121 W Campbell St, Arlington Heights, IL 60005
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Sunset Meadows Park
New Wilke and W. Kirchoff, Arlington Heights, IL 60005
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Busse Woods (Ned Brown Meadow)Golf Rd. Entrance, East of Rte 53
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Salute, Inc 5k
500 E Miner St, Arlington Heights, IL 60004
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Tuesday
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Kickoff3/12/2019
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Runner's High 'n Tri
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7:00 PM
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TuesdayThursdaySaturday
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Week 13/19/20193/21/20193/23/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
Repeat for 20 minutes:
1 min. jog
1.5 min. walk
Brisk five-minute warmup walk.
Repeat for 20 minutes:
1 min. jog
1.5 min. walk
Brisk five-minute warmup walk.
Repeat for 20 minutes:
1 min. jog
1.5 min. walk
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Session Lead
ErikaJohnJohn
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GL 1PraveenJediJackie Z
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GL 2TraciRachel N (Kevin Cooper is subbing for me)Kirti
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GL 3LaurenDeanna RCarol
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GL 4Rachel N.Ed D.Amor
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GL 5SadhanaEd D.
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GL 6Amor
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GL 7
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GL 8
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GL 9
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GL 10
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Week 23/26/20193/28/20193/30/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
Repeat for 20 minutes:
1.5 min. jog
2 min. walk
Brisk five-minute warmup walk.
Repeat for 20 minutes:
1.5 min. jog
2 min. walk
Brisk five-minute warmup walk.
Repeat for 20 minutes:
2 min. jog
2 min. walk
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Session Lead
JohnJohn
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GL 1PraveenPeggyErika
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GL 2TraciJediJackie Z
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GL 3InesEd D.
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GL 4CaitlinEd D.
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GL 5Ed D.
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GL 6
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GL 7
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GL 8
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GL 9
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GL 10
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Week 34/2/20194/4/20194/6/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
Two repetitions:
1.5 min. jog
1.5 min. walk
3 min. jog
3 min. walk
Brisk five-minute warmup walk.
Two repetitions:
1.5 min. jog
1.5 min. walk
3 min. jog
3 min. walk
Brisk five-minute warmup walk.
Two repetitions:
1.5 min. jog
1.5 min. walk
3 min. jog
3 min. walk
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Session Lead
Jackie Z
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GL 1PraveenPuneetPuneet
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GL 2PuneetPeggy
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GL 3TraciInes
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GL 4CaitlinJedi
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GL 5Rachel N
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GL 6
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GL 7
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GL 8
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GL 9
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GL 10
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Week 44/9/20194/11/20194/13/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
2 min. jog
1.5 min. walk
4 min. jog
2.5 min. walk
6 min. jog
Brisk five-minute warmup walk.
2 min. jog
1.5 min. walk
4 min. jog
2.5 min. walk
6 min. jog
Brisk five-minute warmup walk.
3 min. jog
1.5 min. walk
5 min. jog
2.5 min. walk
6 min. jog
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Session Lead
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GL 1PraveenCarolPuneet
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GL 2PuneetPuneet
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GL 3TraciPeggy
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GL 4CaitlinMary
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GL 5Rachel N
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GL 6
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GL 7
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GL 8
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GL 9
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GL 10
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Week 54/16/20194/18/20194/20/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
3 min. jog
1.5 min. walk
5 min. jog
2.5 min. walk
8 min. jog
Brisk five-minute warmup walk.
4 min. jog
1.5 min. walk
6 min. jog
2.5 min. walk
9 min. jog
Brisk five-minute warmup walk.
5 min. jog
1.5 min. walk
7 min. jog
2.5 min. walk
10 min. jog
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Session Lead
John
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GL 1PuneetCarolPuneet
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GL 2TraciPuneet
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GL 3CaitlinPeggy
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GL 4Jedi
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GL 5Rachel N
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GL 6
90
GL 7
91
GL 8
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GL 9
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GL 10
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Week 64/23/20194/25/20194/27/2019
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Ost FieldRunner's High 'n TriSunset Meadows
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6:00 PM6:00 PM7:30 AM
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Brisk five-minute warmup walk.
8 min. jog
3 min. walk
10 min. jog
3 min. walk
8 min. jog
Brisk five-minute warmup walk.
9 min. jog
3 min. walk
12 min. jog
Brisk five-minute warmup walk.
15 min. jog
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Session Lead
John
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GL 1PuneetPuneet
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