2025 Fitness 101.3

TeamFootWorks has crafted Fitness 101, a 5K Beginner's Training Program, for anyone who wishes to enter or return to a healthier lifestyle. Regular exercise can help protect you from heart disease, stroke, high blood pressure, non-insulin dependent diabetes, obesity, back pain, improve your mood and help you to better manage stress.

Fitness 101.3 is the last of three sessions held by TeamFootWorks throughout the year. The goal of this session is to participate in the Waterford 5K on Thursday November 7th at the Waterford Business District (Race registration not included).

We take the large goal of completing a 5K or 3.1 miles and divide it into small, manageable run and walk segments also know as interval training.

With interval training, the miles are divided into short manageable segments where you'' run for just 1 to 2 minutes at a time. Early in the program, the goal may be to run one minute and then walk one minute for a total of 10 minutes. We then gradually increase the time throughout the program until you’re able to run/walk for 40 to 45 minutes. The breaks allow you to recover, catch your breath, hydrate, and regroup while you prepare for the next segment. With interval training, you're not running for the 3.1 miles but rather for the next segment. 

Our training program also includes a group for walkers! Your group will skip the interval breaks and walk the distance for the week. There is no pressure or time goal that you have to fulfill – we are here to work out and get fit together!

Fitness 101 is a 7-week training program.

Participants will meet twice a week on Monday and Wednesday evenings at FootWorks in South Miami starting at 6:15pm.

Warm-ups will begin promptly at 6:30pm and last for about 5-10 minutes. 

Different pace groups will then head out on to our course through the quiet, safe neighborhood of South Miami for their workout.

FootWorks Address: 5724 Sunset Dr. South Miami, Fl 33143.

There is curbside parking nearby (pay at the pay station or by phone app). There is also a parking garage located at 7300 SW 57th Ct. and an uncovered parking lot nearby. 

Part of our program's plan includes supplementing our training with some exercising of your own throughout the rest of the week (another two days a week for maximum results).

By run/walking for 30-45 minutes, 3- 4 days a week you will soon see and feel the positive results of a fitness-conscious lifestyle. By consistently following our fitness program, you will benefit from increased cardiovascular fitness, muscle tone, weight control, and improved attitude/mood.

You can even get together with some of your new training partners you'll meet in the program. The camaraderie developed with those who care about their own health and fitness will encourage you stay motivated and eager for every run!

Many of our Fitness 101 Graduates continue running after the program and are now successful veterans of half marathons, marathons, and triathlon races! 

• Leadership by Fitness 101 Graduate and Marathon veteran Betty Perez
• 7 weeks of training in an energetic and motivating group environment
• Variable pace groups and guidance from experienced, elite, and veteran runners
• TeamFootWorks moisture wicking tech shirt
• Health benefits including more energy, improved mood, sounder sleep
• Less stress to help you manage life’s curveballs.
• 15% Discount at FootWorks (excludes electronics and nutrition)

Temperature/humidity can be high in South Florida. Participants should drink plenty of non-alcoholic fluids 48 hours prior to, during and upon finishing training. We also encourage participants to wear proper running attire.

Beware of heat-injury symptoms (dizziness, no sweating, nausea, cramps, redness, incoherent speech, etc.).  Seek immediate assistance if symptoms occur.