Train to Run 5k/10k Program Information:

 

The Train to Run 5k/10k Program is for runners of all ability levels, whether you are a beginning runner or experienced.  If your goal is to run your first race, run without walking, imiprove your time, or tackle a new distance, you will benefit from the Train to Run Program.  The twelve (12) week Train to Run 5k/10k program focuses on building strength and endurance, improving running form and efficiency, and achieving your running goals.  The program ends with a 5k/10k Celebration Run at the end of the 8 week session.​
 
Train to Run 5k/10k is designed to teach adults of all fitness levels about proper running mechanics, nutrition/hydration tips, pacing and goal setting.  The course includes dynamic warm-ups, running form drills, strength training, stretching and a variety of activities to make it fun and enjoyable.

Each session is coached by a certified running coach.  Our commitment is for people at all levels to build endurance, improved form, and achieve their  running goals .  We want all of our participants to complete the 8-week program with increased running knowledge and enhanced love of running and being active.   The focus is to introduce and engender a passion for running and fitness.  

The Train to Run Program offers weekday and weekend sessions that include dynamic warmup, strength conditioning, running form and a workout.  Participants will be asked to complete 3 workouts a week, whether at home, or with the classes.  Coaches will keep participants informed of the weekly workout goals.  All workouts will be adjusted to different running abilities and experiences, there will be a beginning level workouts, as well as workouts for experienced runners.

*Evening Sessions* - In the winter months, evening sessions will take place in the dark.  Runners must have night time safety accessories including refletive gear and lights (headlamp, hand held, etc).  Running routes will be in lit areas, but safety is still a priority on our evening runs. 

 

Sessions Include:

• Warm-up
• Dynamic Stretching
• General Strength Drills
• Running Form Drills
• Endurance Run/Workout
• Cool Down
• Intensity and number of repetitions will increase each week as participants develop new skills and endurance.

Program Dates:

 

The Train to Run program runs continuously through the year with the exception of January/February.  Our Summer Running Program is a modified program meeting only once a week.    When you register for the Train to Run 5k/10k program, you will be asked to select the program start date

• Monday, August 21, 2017. 
• Monday, February 26, 2017. 
  

 Session Duration/Hours/Location:

• A 5k/10k Run Event will be held the final week of the session.  
• You have the option of participating in one, two or three classes each week.  
• Duration of each class is one hour and 15 minutes.
• Train to Run sessions will be held at various park locations as well as the Metro Run and Walk Store.
• Training Sessions meet at the following times:  

• 1x per week:  New Participants $120; (2 time returning participants $95)
• 2x per week:  New Participants $165; (2 time returning participants $140)
• 3x per week:  New Participants $220; (2 time returning participants $195)

Min # /Max # of attendees:

• The minimum number of participants required for each day/time slot is 10.
• So that participants benefit from a personalized experience, it is our goal that the participant to coach ratio will be no greater than 20:1.  

Equipment Needed:

• Watch with timer or smart phone with app to help keep track of time/distance and intervals. (interval timer, runkeekper, mapmyrun, etc).
• Each participant must have appropriate shoes for running.
• Each participant must be properly dressed and ready to run, stretch, and exercise.
• Each participant is asked to bring their own water bottle to each session.
• Evening runners need reflective clothing or belt along with a light for safety during nightime runs.

 

 If you are interested in bringing the Train to Run Program to your community or workplace, please contact us.