Congrats for registering for the Women Run the Cities 5k! Train for your best race on May 21st with a team of other women and your own personal running coach.
Maybe you're a brand new runner, or maybe you're getting back into it after some time away. No worries, there are no prerequisites for this class - all runners and runners-to-be are welcome. Over six weeks Coach Layne will lead you through walk/run workouts that gradually turn into continuous running for 3.1 miles.
Every running workout has two options for you to choose from:
Walk to run: We will start with short intervals of one minute running and two minutes walking for a total of one mile. If you can run for one minute (even slowly!) right now, this plan is for you.
(Mostly) running: We start with continuous intervals of 4 minutes running and one minute walking, for a total of one mile. And if you can already run continuously, well done you!
The team kicks off on April 11th, get your spot now!
The Women Run the Cities 5k team includes:
A 6 week training program of 4-5 run/walk workouts a week with beginner and intermediate options
A group chat with your coach and other participants to discuss training and cheer each other on!
The free Bird app to follow the training plan, track your progress, and communicate with your coach and team.
Coach office hours to chat and ask questions face to face (well, on Zoom)
Who is this plan for?
Brand new or beginner runners looking for guidance and support while you build a running habit. This plan is appropriate for anyone who is comfortable walking a mile and running one minute. All workouts will be at your own pace and can be modified.