2016 Florida Today
Corporate 5K Run/Walk
& Fitness Program
Team Captain’s Toolkit
3/10/16
2014 Beachside Physical Therapy Ties and Tutus Team
1
2015: FIT Aviation Team
Agenda: Registration Guide
1. Timeline
2. Team Captain's Checklist
3. Registration Guide
4. We've gone GREEN
5. Email Communications
6. Course Map
7. Event Flyers
8. Training Program
(1)
Timeline
Timeline
Checka Date
Now!
9/1/2015
1/13/2016
Reach out to co-workers to garner interest in participating
Registration opens
Team Tent Rental Available
Info Meeting at Running Zone
Time
NOW !
10:00 AM
10:00 AM
6:00pm - 7:00 PM
Running Zone Foundation’s Office Chair to 5k 8-Week Training Program starts
2/10/2016
Team Captains Meeting (instructions) at Running Zone
2/29/2016
Last day for $23 per participant pricing
11:59 PM
3/1/2016
$28 per participant pricing in effect
12:00 AM
3/8/2016
Online Registration closes
11:00 PM
3/9/2016
3/9/2016
3/9/2016
Invoice sent to Team Captain, payment accepted online with credit card
Packet Pick up available at Running Zone
Packet Pick-up Party at Running Zone
3/10/2016
RACE DAY!
Race Site Opens
Race Start at FIT Aviation
3/15/2016
Pictures from event are available for free download: RunningZone.com
4/11/2016
Payment on invoices are due (1 month from race day)
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For more information at any time, please contact [email protected]
6:00pm - 7:00 PM
12:00 PM Noon
6:00 PM - 7:30 PM
4:30 PM
6:45 PM
See Facebook for update
6:30 PM
(2)
Team Captain's Checklist
1. You're Hired: Get Started
 Reach out to your co-workers before registration opens to get a count
 Sign up as Team Captain when registration opens: 9/01/15
 Be sure to register yourself as a participant if you plan on participating
 Attend Team Captain's Meeting on 2/13/16
2. Recruit: Build Your Team
 Invite fellow co-workers (see Email Invite)
 Invite vendors, clients, friends, and family to join your team!
3. Manage: Motivate




Set a participation goal
Add Members
Motivate and communicate through emails (send samples)
Print Event Flyers & Training Programs included in this guide
 Ask your team to share in their break rooms
4. Inspire: Show your Flair
 Rent a Team Tent
 Plan for Food and Drinks
 We will have FOOD TRUCKS again this year! Keep an eye on our Facebook
page for updates! Cash only!
 Wear team shirts to wear race night, company colors, or green flair!
5. Final: Get the job done!
 Attend the Corporate 5k
 Get moving to :
Shrink the Waistline, Improve the Bottom line, and See you at the finish line!
2013 Modus Operandi Team
3
2014: BRPH team
2015 Racers
(3) Registration Guide

Recruit: Build Your Team

Lots of options for companies wishing to sponsor employees’ registration and many
options for partial sponsorship to help motivate employees!

Step-by-step guide provided electronically to facilitate signing up your company and
as a team captain!

Step-by-step guide for team members provided as well to help answer any
questions!

Reach out to us with any questions! [email protected]
(4) We've Gone GREEN
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
We've gone GREEN, online registration only!

All materials are available electronically

Suggestion to utilize email communication to recruit

Virtual Race Bags with goodies from sponsors

Download FREE Team Pictures online after the event!
(5) Email Communications & Important Info
What you need to recruit and prepare your
team for the
2016 Florida Today Corporate 5K Run/Walk
& Fitness Program
Email #1:
Team Captain Introduction
To:
CC:
From:
Subject: Sign up for the 2016 Florida Today Corporate 5K Run/Walk
Hi, my name is ____________________and I will be your team captain for the 2016 Florida Today Corporate %K
Run/Walk & Fitness Program. I am here to get you signed up and ready to participate in this exciting, one-of-akind opportunity. I am also here to answer all of your questions about the training program and the run/walk and
to give you everything you need to recruit your friends, family members and co-workers to be a part of our team.
As we get closer to March 10th, 2016, I will be your source for information about the event. From T-shirts to race
numbers to race night meet-up and parking information, I will give you everything you need to make it happen. If
you have any questions along the way, please feel free to drop me an e-mail.
In the meantime, tell all of your co-workers, friends and family about the 2016 Florida Today Corporate
Run/Walk 5K and Fitness Program. It truly is a one-of-a-kind program, full of fun, fitness and camaraderie.
Here are some important dates to remember:
Date
1/13/2016 - 3/09/2016
2/29/2016
3/8/2016
3/9/2016
3/10/2016
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Action Item:
Running Zone Foundation’s Fit n’ Fun 8-Week Training Program.
The program includes training plans for runners and walkers at all levels,
Fitness-related discounts and offers and weekly tips and information.
Early Registration at $23 ends
Online Registration closes
Packet Pick-up Party in store at Running Zone
Race Day! 6:45 pm start!
Email #2:
Pitch to Recruit Team Members
To:
CC:
From:
Subject: Signup for the 2016 Florida Today Corporate Run/Walk5K
Hi, my name is
and I am your team captain for the 2016 Florida
Today Corporate 5K Run/Walk & Fitness Program. If you haven’t already done so, I encourage you
to sign up for this event as soon as possible in order to take advantage of all the information and
offers.
What do you get for signing up?
1.
An 8-week training guide with fitness tips and training schedules for everyone from beginner
walkers to experienced runners.
2.
Entry into the Florida Today Corporate Run/Walk 5K.
3.
A finisher’s T-shirt to commemorate your accomplishment.
4.
A great evening of fun, entertainment at Brevard’s largest office party and FREE GREEN BEER!!!
Visit the Corporate Run/Walk 5Ksite today at brevardcorporate5k.com/to get started and be a part
of our team. Register now so you can run alongside your colleagues, family and friends. You don’t
want to miss out on the fun!
Thank you,
Name
Phone Number
E-mail
2012 Largest Participation Lighting Science
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Email #3:
Last Minute Information
To:
CC:
From:
Subject: Last Minute Florida Today Corporate Run/Walk 5K Details
It’s here! After weeks of training, your hard work has paid off. The 2016 Florida Today Corporate
Run/Walk 5K & Office Party is finally here. I have some last minute details to share with you to
help make this year’s event a success.
Date:
Thursday, March10, 2016
Important Times:
4:00 p.m. Gather at ❑tent or ❑designated meeting spot
____p.m. Team Photo
6:45 p.m. Run/Walk begins
7:00 p.m. Party begins
8:00 p.m. Awards ceremony
Location: The run/walk party area and start/finish line are located at FIT Aviation
Melbourne, FL. Please park at
(Our company tent is located
or
Our designated meeting spot will be________________________.)
Dress: Athletic shoes and apparel are recommended. Check the weather to see what you will
need for the 5K and for the festivities afterward.
Directions to FIT Aviation: 801 Harry Goode Way Melbourne, FL 32901
From US1:
Head west on NASA Blvd.
Make a right at Grumman Lane (other side is Woody Burke Dr.)
Take the 1st right onto Tower Access Rd.
Take the 1st right onto Harry Goode Way
Parking at 1050 NASA Blvd and grassy area near FIT Aviation.
Here is my cell phone number should you have any questions:_________________.
Thank you,
Name
Phone Number E-mail
5
(6) Course Map
FIT Aviation Location and Course Map
FIT Aviation, 801 Harry Goode Way Melbourne, FL 32901
3 Reasons to Sign Up
For the
2016 Corporate 5K Run/Walk
& Fitness Program
1) Free 8-Week Training Program (January 13th–March 9th)
 Three group run/walks a week provided by Running Zone Foundation.
 Visit RunningZone.com for more information.
2) All finishers receive a race shirt.
3) An evening of fun and fitness with your colleagues, family
and friends and FREE GREENBEER!! Download team pictures for free
after the race!
Florida Today Corporate 5K Run/Walk & Fitness Program
March 10th, 2016, 6:45 PM
FIT Aviation, Melbourne, FL
brevardcorporate5k.com/
Sign Up Today for Fun & Fitness
2013 Host Intersil
So far,
one of them?
people have signed up to be part of our Corporate Run/Walk team. Are you
It’s not too late to sign up. Be a part of Brevard County’s largest outdoor office party and celebrate St.
Patty’s Day at the same time!
CERTON 2014 Team.
Be a part of the Florida Today
Corporate 5K Run/Walk
& Fitness Program!
Florida Today 2014Team!
Ready, set, go! We are just days away from the 2016 Florida Today Corporate
Run/Walk. Are you registered yet? Join your co-workers, friends and family at Brevard
County’s largest outdoor office party!
Florida Today Corporate Run/Walk &Fitness Program
Thursday, March 10, 2016, 6:45p.m.
FIT Aviation, Melbourne, FL
brevardcorporate5k.com/
SIGNUPONLINE!
FREE GREEN BEER! (at the finish line).
9
From your Team Captain
Thank you for participating in the
2016 Florida Today Corporate Run/Walk.
Without YOU, this event would not have been a huge success.
Thanks for your participation and support.
Corporate Run/Walk & Fitness Program
Thursday, March 10, 2016, 6:45 p.m.
FIT Aviation, Melbourne, FL
brevardcorporate5k.com/
Thank you from the entire Running Zone Foundation team for coming out to the Corporate 5K! Stay healthy!
CORPORATE 5K RUNNING TRAINING
PROGRAM
Easing into a running program gradually is the safest, most effective way to get started. The
beginners' training program outlined is to help transform you to a runner, getting you running
three miles (or 5K) on a regular basis in just two to three months. Also, be sure to check with
your physician before starting any exercise program.
Each training session should take about 25 or 30 minutes, three to four times a week. Be sure
to space out these workouts throughout the week to give yourself a chance to rest and recover
between efforts. And don't worry about how fast you're going. Running faster can wait until
your body adapts to the new stresses and your body is fitter. For now focus on gradually
increasing the time or distance you run. Again, if the program below is too aggressive, reduce
the workout time or amount of jogging, or both. Also, if you feel that you are ramping too
quickly, stretch it out to 10 or 12 weeks.
Workout Routine:
Make sure to do some light stretching before and after your workouts.
Week 1
Walk 4 minutes, Jog 1 minute
5 times
25 minutes total
Week 2
Walk 3 minutes, Jog 2 minutes
5 times
25 minutes total
Week 3
Walk 2 minutes, Jog 3 minutes
6 times
30 minutes total
Week 4
Walk 1 minute, Jog 4 minutes
6 times
30 minutes total
Week 5
Walk 1 minute, Jog 5 minutes
5 times
30 minutes total
Week 6
Walk 1 minute, Jog 6 minutes
5 times
35 minutes total
Week 7
Walk 1 minute, Jog 7 minutes
4 times
32 minutes total
Week 8
Walk 1 minute, Jog 8 minutes
4 times
36 minutes total
TRAINING PROGRAM
Let’s Get Going
Easing into a walking program gradually is the safest, most effective way to get started. The
beginners' training program outlined is to help you start an active lifestyle by getting you
walking three miles (or 5K) on a regular basis in just two to three months. Also, be sure to
check with your physician before starting any exercise program.
Each training session should take about 25 to 40 minutes, three to four times a week. Be sure to
space out these workouts throughout the week to give yourself a chance to rest and recover
between efforts. And don't worry about how fast you're going. Consistency is the key to
becoming fitter. For now focus on gradually increasing the time or distance you walk. Again, if
the program below is too aggressive, reduce the workout time or amount of walking, or both.
Also, if you feel the 8-week program ramps too quickly, stretch it out to 10 or 12 weeks.
Workout Routine:
Make sure to do some light stretching before and after your workouts.
Week 1
Walk 10 minutes
3 days
Week 2
Walk 15 minutes
3 days
Week 3
Walk 20 minutes
4 days
Week 4
Walk 25 minutes
4 days
Week 5
Walk 30 minutes
4 days
Week 6
Walk 35 minutes
4 days+
Week 7
Walk 40 minutes
4 days+
Week 8
Walk 45 minutes
4 days+
Also, if you feel fatigued, it’s ok to rest an extra day or so during the week.