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Free 10-week training program for women of all ages and abilities to learn to run or walk for exercise. At the completion of the 10 weeks of training, your graduation event will be the Women Can Run/Walk 5K in Conway on May 11th, 2019. Clinics will meet twice weekly on Saturdays and Wednesdays.
The first clinic session will be Saturday, March 2nd. The first two Saturdays, we will have a split schedule (March 2 and 9): Walkers A and B will train at 8 a.m., all groups meet for speaker time, announcements and door prizes at 9 a.m., and Beginner Runner A and B will train at 9:30 a.m. Girls in the Junior Walker/Runner group can train at either 8 or 9 a.m. Starting the third Saturday, March 16, all groups meet for speaker time, announcements and door prizes at 9 a.m. and train at 9:30 a.m.
All groups will meet at 5:30 p.m. on Wednesdays.
Unless otherwise notified, the clinic training sessions will be held at the Russellville High School Cyclone Stadium. Gates will open 30 minutes prior to training. All sessions will start promptly at the scheduled time. Restrooms available.
Drop-in Orientation Meeting
The clinic will launch with a drop-in orientation meeting for all participants on Saturday, February 23 from 10 a.m. till noon at Russellville's UE5G (Upper Elementary 5th Grade) school building in the cafeteria. The address is 1201 W 4th Place, but please drive around to the back of the school and access the parking lot from 8th Street. Enter the building from the back entrance.
You will receive an information packet about the clinic, meet your coaches, receive discount coupons and have an opportunity to order a WCR clinic shirt (not required, shirts must be paid for in cash when order is placed). Those without internet access can also sign up for the clinic via paper form at orientation.
New participants as well as those who want to know more about our Junior Walker/Runner group are encouraged to be present at 11 a.m. when we will have a short, informal introduction and question-and-answer time.
Interested ladies (and girls) who have a scheduling conflict that would prohibit them from attending one of the weekly training sessions are still encouraged to take part. The program calls for participants to be at both training sessions and have one session of homework to do on their own, with a buddy or with parent/guardian on a weekly basis. Those who have to miss a training session simply need to plan for an extra homework session each week.
Announcements, Relocations, Weather Cancellations, Etc.
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We will not meet if there is lightning in close proximity or in very heavy rain.
Training Group Descriptions
Training groups are as follows:
Walker Group A - Your goal is to train to walk up to 3.1 miles in order to finish the 5K graduation event. This group will not train using fast/slow intervals. You will walk at your own steady pace.
Walker Group B - Your goal is to train to walk up to 3.1 miles using alternating slow-fast intervals. The duration of the fast walking intervals will increase weekly, improving your pace. Your training time will increase to 45-50 minutes in the last few weeks of the clinic.
Beginning Runner Group A - Your goal is to train to run/walk up to 3.1 miles. You are not running any now and want to complete a 5K.
Beginning Runner Group B - Your goal is to train to run/walk up to 3.1 miles with no or minimal walk breaks. You currently run, but no more than 3 minutes at a time before needing a walk break.
Junior Walker/Runner - This training group is especially designed for girls of all fitness levels in first through sixth grades. Our goal is to provide a positive experience with walking, walk/running and/or running as well as physical fitness in general while improving their self-esteem and body image. As the girls train for the WCR Graduation 5K, leaders will keep in mind their shorter attention spans and engage them with a variety of activities. This is NOT a drop-off program. The girls' mother, grandmother, aunt or other guardian-authorized adult chaperone must remain on site during the girls training. We encourage these ladies to sign up for one of our other training groups geared more towards adults. Otherwise, we ask that you watch from the bleachers, which are handicap accessible.
If you have any questions about this clinic, click the button below.Questions?