FREE Goal-Setting Workshop
From Roots to Roses: The Goal-Setting Blueprint to Running Responsibly

with Coach Chelsea Smith

Cost: Free
Hosted by: Blue Rose Physical Therapy and Blue Rose Running
Location: Blue Rose Physical Therapy - North Little Rock
Time: 9:00 am to 10:00 am 
Layout: 30 min presentation / 30 min live interaction and Q&A)

Ever feel like you’re training hard but not sure if your goals are realistic or if you’re actually training the right way for them?

In this free workshop, Coach Chelsea Smith will walk you step-by-step through how to set smart, realistic running goals using your own data, not guesswork.

This session is designed for runners of all levels who want clarity, confidence, and a sustainable path forward.

What You’ll Learn
✅ How to Set Goals the Right Way

Performance goals vs. process goals vs. health-based goals

Why “more” and “harder” isn’t always better

How proper goal-setting reduces burnout and injury 

✅ How to Calculate Your VDOT (Live Demo)

What VDOT actually is (and why it matters)

How to calculate your VDOT from a recent race or time trial

How a small PR can significantly change training paces and race potential 

✅ Turning VDOT Into Real Training Paces

Easy, tempo, interval, and long-run paces explained

Why training intentionally at the right paces matters more than “running by feel” 

✅ Heart Rate Zones Made Simple

How to estimate max HR, resting HR, and heart rate reserve

Understanding Zone 1–5 and what each is for

Why many runners accidentally train too hard on “easy” days 

✅ How to Build a Sustainable Weekly Structure

What a balanced training week actually looks like

How workouts, easy runs, and long runs should work together

How to adjust goals and training as fitness improves

Come join us and take the next step in your running journey... together!