2016 Brooksie Way
Training Program
The Brooksie Way
PO Box 81576
Rochester MI 48308
Presented by McLaren Health Care
www.thebrooksieway.com
Tara Beatty
Training Program Information
The Brooksie Way
method. Runners will run
Training Program is for
for a designated time,
those who have never
walk for a minute, then
participated in a race
run again. Walkers will
before and for those who
walk for a designated
are looking to improve
time, shuffle for a minute
their time goals. This
then resume their
program will prepare you
walking. For instance, if
to run or walk the Half
it takes you 10 minutes
Marathon (13.1 miles), 5k
to run a mile, you would
(3.1 miles) or 10K (6.2
be in a group which runs
miles) on September 25,
for 3 minutes/walks 1
2016.
minute/runs for 3
The strength of this
minutes. You will use
this interval method for
program is the weekly
your entire workout, you
group workouts with
will not “graduate” to
others going your same
running without using
pace. At the group
intervals. We do have a
workouts, no matter what
distance you are training
non-interval half
marathon group.
The group workouts will
help you build your
endurance. We also
request that you run or
walk 2 other days during
the week.
The combination of the
group workouts and
beattyt@ thebro ok si ewa y.com
248-860-5589
Registration Includes:
 Weekly Run/Walks with
trained Group Leaders
 Free entry into a Brooksie Way
event, 9/25/2016
 Educational information on
running, walking & nutrition
homework will ensure
 Technical Training Shirt
your success on race day.
 Training Book/Gift Card
There are many different
options to take part in this
 Free entry into additional local
races
program, so please see
 Discounts at Runnin’ Gear
all the details.
This program is designed
for adults, no pets or
 Motivation, Support, Guidance
and Fun
listening devices are
 Much More!
allowed at the group
****************************************
workouts. For more
information, contact Tara
for, most running and
Beatty, 248-841-1313 or
walking will be done
beattyt@thebrooksieway.
using an interval
com
Discount pricing available for
former Group Leaders and
2015 Participants, 2015 Couch
to 5k Participants and a Duo
Discount for 2 or more
registering at the same time.
See the Registration form on
the back for costs.
Dates
The half marathon program Groups will be divided by
the "pace" or time it takes
is 16 weeks and begins
with a Placement Kick-Off
to run or walk a mile.
Night on May 26. You will
You will also have the
have the opportunity to
comfortably run or walk a
The first half marathon
The 10k program is 12
group run will be on
weeks with the first group
Thursday, June 2.
run on Thursday, June 30.
The 5K program runs 10
opportunity to learn about
The 5K/10K Placement
weeks beginning on
shoes, nutrition,
Kick-Off night will be
Thursday, July 14.
mile to place you in the
stretching, apparel and
on Thursday, June 16.
proper group.
more.
Page 2
2014 Brooksie Way Training Program
Half Marathon Running Program
Rochester, South Oakland, Clarkston, Macomb
Fitness Groups range from
finish the half marathon in 2:00 to
be using intervals. This group will
completing the race in 2¼ hours to
2:30 hours. Speed work
also go to the track and do speed
4 hours. These groups will meet
participants will be broken into
work or hill training every other
every week and increase their
smaller groups during the first
week. The track workouts will
mileage and endurance.
few weeks of training.
consist of increasing numbers of
Throughout the summer there
may be some hill workouts or a
track workout to change things up.
No experience needed.
Speed work is for people who
have been running for at least a
year. Speed work is done to help
build stamina, endurance and to
help provide for an “extra kick”
towards the end of the race. Each
To help you decide whether this is
a level for you to try, please keep
the following information in mind:
To complete a half marathon in 2
hours, you need to run an average
of a 9:00 minute mile. Because of
the walk intervals, your actual
running pace will need to be faster
during your running interval.
week, groups will alternate
To complete a half marathon in
between long group runs using
2:30 hours, you need to run an
intervals and workout on a track or
average of a 11:25 minute mile.
some hill workouts. The track
Because of the walk intervals, your
workouts will consist of increasing
actual running pace will need to be
numbers of laps run at a fast pace
faster during your running interval.
with recovery in between.
Participants should be able to run
Non-interval Group – will train to
complete the race in less than 2
3 miles during the first night of
hours, which is under a 9:00
training. The goal for these groups
minute a mile pace and will not
laps run at a fast pace with
recovery in between. Participants
should be able to run 4 miles
during the first night of training.
If you are unsure where you should
be placed, we will help you at the
Placement Expo, it is very
important that you are in the group
that will be best for you.
All groups are not offered in every
location.
will be to
Half Marathon Walking Program-Rochester
There are 2 designations of
There will be a morning walking
Walk Green: 15:01 minute mile
walking groups in the Thursday
program and the speed will depend
pace and over (complete a 5k
evening program. Each of these
on the participants registered.
slower than 47:00). This is a half
groups will be broken down into
smaller groups as necessary.
Make sure you choose a group
where you will be comfortable
training for 13.1 miles. One way to
judge a comfortable training pace
is the ability to carry on a
conversation while walking.
marathon finish time of over 3
Walk Blue: 15:00 minute mile
hours and 16 minutes.
pace and faster (complete a 5k
If you are unsure where you should
faster than 46:00). This is a half
be placed, we will help you at the
marathon finish time of less than 3
Placement Expo, it is very
hours and 15 minutes.
important that you are in the group
that will be best for you.
Presented by McLaren Health Care
Page 3
10k/5k Program—Running and Walking—Rochester
The 5k and 10k programs will meet
The 5k program, which is 10
once a week, beginning with a
weeks, will meet for their first
Placement Kick-Off night on June
workouts on Thursday July 14.
16 at the Auburn Hills Community
Center. Both groups are asked to
Running—5k/10k
Walking—10k Only
All walkers will begin in the same
group. That group will be broken
down into smaller groups if
do 2 other nights of running or
Fitness – These groups will work
necessary based on participant’s
walking to build their stamina.
on building their endurance to
pace.
complete their race. No experience
The 10k program, which is 12
needed. They will meet every
weeks will meet for their first
Thursday, increasing their mileage
workouts on Thursday June 30.
each week.
Vouchered Races
One of the benefits of the training
program is vouchered, or free
races for all participants. The
Brooksie Way Training Program
partners with local races for
participants to take part in those
races for free. Depending on which
program you are participating in,
you may choose up to 3 additional
races.
There will be a list on the website
of all the races from which you
may choose. Information on how
to register will be handed out at
your kickoff meeting.
QUESTIONS?
If you have questions check out the
information on the website
www.thebrooksieway.com or
contact Tara Beatty, Training
Program Director, at
beattyt@thebrooksieway.com
248-860-5589
R e g i s tr at i o n Fo r m
O nl i n e en tr y a v ai l abl e at www . t heb ro ok si ew a y. c om
All participants will receive email confirmation and training details after they are registered.
Registration Dates
X
January 25 – March 4
March 5 – April 8
X
DUO Pricing, Former GL, or
2015 Program Participant
$170
$150
Circle Program
$180
$165
Fitness
$185
After June 4
$1
Circle Walk Group
Circle Location
Cost
April 9 - June 3
10k
WALK
RUN
Half Marathon
Rochester
Macomb
Clarkston
Rochester PM (Green)
Rochester AM
Speed Work Thurs PM Only
$175
Non-Interval, Thurs PM Only
*Alternate training days and times may be made
available based on requests. Please indicate your
preferred training day and time and we will try to
accomodate your request. __________________
_______________________________________
5k
WALK
RUN
Registration Dates
Cost
DUO Pricing, Former GL, or
2015 Program Participant
January 25 - March 4
$
$110
March 5– May 6
$130
$120
May 7July 7
$
$135
After July 7
$
Rochester PM (Blue)
X
RUN
Registration Dates
DUO pricing, Former
Cost
GL, 2015 Participant
January 25 – March 4
$120
$110
March 5 – June 3
$130
$120
After June 3
$140
$140
Brooks Podium Short Sleeve Training Shirt - Circle Style and Size
Men’s Cut:
S
M
L
XL
XXL
Women’s Cut
S
M
L
XL
Registration Info—Please Print Clearly
Name _____________________________________________________________________________________
Age:_______Gender_________________Birthdate, (mm/dd/yyyy):_____________________________________
Email:_____________________________________________________Phone:___________________________
Street Address: _______________________________________________
City: ___________________________________________________________ Zip Code: ___________________
Emergency Contact Name: ____________________________________Phone____________________________
Payment —Total Due $___________
CC Number___________________________________________________Exp____________________CVC Code____________
Check #________________________________ Cash___________________
Make Checks payable to: The Brooksie Way, PO Box 81576 Rochester MI 48307
For more information: Tara Beatty, beattyt@thebrooksieway.com, 248-860-5589
WAVIER — It is recommended that you talk with your doctor BEFORE beginning this program.
I know that participating in The Brooksie Way Training Program is potentially hazardous and I should not participate unless I am in proper
physical condition. I agree to abide by any decision of a program official about my participation in the program. I assume all risks associated
with participation in the program, including: the negligence of agents, sponsors or employees of The Brooksie Way and other program
participants, the effect of the weather, traffic and road/sidewalk/trail conditions, all such risks being known and appreciated by me. In
consideration of the acceptance of my entry, I for myself and my heirs, successors and representatives, release The Brooksie Way, all
sponsors, as well as agents of employees of the foregoing and any volunteer or group associated with this program from all claims for injury,
statement, or any other record of the program gathered in connection with my participation in this program for any lawful purpose.
Signature__________________________________________________________Date: ______________