Ready for 5K/5 Mile/10K (February 25 - April 15)
If you want personalized training in a small group setting to achieve the 5K, 5-Mile, or 10K distance, whether for racing or not, this may be the right fit for you! Open to walkers, walk-runners, and runners of any pace. With this program, you'll be ready for upcoming races. Gap week advice provided at no additional charge.
Participants start together with a warm-up and instructions for the day's weekend workout. Cool-down stretches are taught to get the most out of every workout. Each person is provided a plan based on their goals that they are responsible for maintaining between weekend group workouts. Coaching includes access to the coach between sessions via online tools, as well as information about hydrating and fueling before, during, and after races or extended workouts, dressing for the circumstances, pacing, setting expectations and goals, and what to do to get the most out of walking or running besides just walking and running.
Important Notes for Participation
No experience needed for 5K, ability to walk or run two miles without stopping required for 5-Miles, and the ability to walk or run a 5K without stopping required for 10K. Most weekend workouts will meet at Greece Canal Park at the Millennium Lodge.
Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the day's appointed time. Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather. Wear illumination and reflectivity in dim conditions and have appropriate traction for snow and ice. Weekend workouts include additional water, electrolytes, and snacks as appropriate to the time/distance covered.
No children under 18 without a legally responsible, paying, participating adult. No children under 14. Limited to ten people between all Ready For programs in simultaneous session.
Each workout varies in duration based on participant speed and distance needed for the week's training. Workout start times vary due to races in the area; please pay close attention to the schedule.
Why choose Ready For programs for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Saturday February 25, 2023 - Saturday April 15, 2023
- Start Time:
- 7:30am EST
- End Time:
- 9:30am EDT
- Registration Limit:
- 7 spots left.
- Registration:
- Online Registration is Closed
Online Registration has Ended.
Ready for 10 Miles/Half Marathon (February 25 - April 15)
If you want personalized training in a small group setting to achieve the 10-Mile or Half Marathon (13.1) distance, whether for racing or not, this may be the right fit for you! Open to walkers, walk-runners, and runners of any pace. With this program, you'll be ready for upcoming races. Gap week advice provided at no additional charge.
Participants start together with a warm-up and instructions for the day's weekend workout. Cool-down stretches are taught to get the most out of every workout. Each person is provided a plan based on their goals that they are responsible for maintaining between weekend group workouts. Coaching includes access to the coach between sessions via online tools, as well as information about hydrating and fueling before, during, and after races or extended workouts, dressing for the circumstances, pacing, setting expectations and goals, and what to do to get the most out of walking or running besides just walking and running.
Important Notes for Participation
Ability to walk or run four miles without stopping required for 10 Miles, five for Half Marathon. Most weekend workouts will meet at Greece Canal Park at the Millennium Lodge.
Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the day's appointed time. Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather. Winter requires illumination, reflectivity, and appropriate traction. Weekend workouts include additional water, electrolytes, and snacks as appropriate to the time/distance covered.
No children under 18 without a legally responsible, paying, participating adult. No children under 14. Limited to ten people between all Ready For programs in simultaneous session.
Each workout varies in duration based on participant speed and distance needed for the week's training. Workout start times vary due to races in the area; please pay close attention to the schedule.
Why choose Ready For programs for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Saturday February 25, 2023 - Saturday April 15, 2023
- Start Time:
- 7:30am EST
- End Time:
- 10:00am EDT
- Registration Limit:
- 7 spots left.
- Registration:
- Online Registration is Closed
Online Registration has Ended.
Ready for Marathon/50K (February 25 - May 16)
If you want personalized training in a small group setting to achieve the Marathon (26.2 mile) or 50K distance, whether for racing or not, this may be the right fit for you! Open to walkers, walk-runners, and runners of any pace. With this program, you'll be ready for upcoming races. Gap week advice provided at no additional charge.
Participants start together with a warm-up and instructions for the day's weekend workout. Cool-down stretches are taught to get the most out of every workout. Each person is provided a plan based on their goals that they are responsible for maintaining between weekend group workouts. Coaching includes access to the coach between sessions via online tools, as well as information about hydrating and fueling before, during, and after races or extended workouts, dressing for the circumstances, pacing, setting expectations and goals, and what to do to get the most out of walking or running besides just walking and running.
Important Notes for Participation
Ability to walk or run five miles without sitting down for a rest is required. Most weekend workouts will meet at Greece Canal Park at the Millennium Lodge.
Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the day's appointed time. Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather. Winter requires illumination, reflectivity, and appropriate traction. Weekend workouts include additional water, electrolytes, and snacks as appropriate to the time/distance covered.
No children under 18 without a legally responsible, paying, participating adult. No children under 16. Limited to ten people between all Ready For programs in simultaneous session.
Each workout varies in duration based on participant speed and distance needed for the week's training.
Why choose Ready For programs for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Saturday February 25, 2023 - Tuesday May 16, 2023
- Start Time:
- 7:30am EST
- End Time:
- 7:00pm EDT
- Registration:
- Online Registration is Closed
Online Registration has Ended.
Hill Focus (March 7 - April 11)
If you're looking to tackle hills more easily and give yourself another form of speed work, consider this program. Open to walkers, walk-runners, and runners of any pace.
Participants start together with a warm-up and experience a variety of methods of conducting a hill workout. Format allows for all paces. When the hill work is done, it's time for a cool down to end the workout right.
Important Notes for Participation
Ability to cover a mile without stopping required. Workouts are in the Northcreek Subdivision or Autumn Lane Elementary School. Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the appointed time.
Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather. Weekend workouts include additional water and electrolytes, if appropriate.
No children under 18 without a legally responsible, paying, participating adult. No children under 14. Limited to ten people.
Workout start times vary due to races in the area; please pay close attention to the schedule.
Why choose Hill Focus for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Tuesday March 7, 2023 - Tuesday April 11, 2023
- Start Time:
- 6:00pm EST
- End Time:
- 7:00pm EDT
- Registration Limit:
- 10 spots left.
- Registration:
- Online Registration is Closed
Online Registration has Ended.
Speed Boost (March 9 - April 13)
If you're looking to boost your speed for walking, walk-running, or running, consider this program. Open to walkers, walk-runners, and runners of any pace.
Participants start together with a warm-up and enjoy a variety of exercises and drills to pick up their pace. Format allows for all paces. When the speed work is done, it's time for a cool down to end the workout right.
Important Notes for Participation
Ability to cover a mile without stopping required. Workouts are on Cherry Creek Lane in the neighborhood across from Greece Canal Park. Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the appointed time.
Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather.
No children under 18 without a legally responsible, paying, participating adult. No children under 16. Limited to ten people.
Workout start times vary due to races in the area; please pay close attention to the schedule.
Why choose Speed Boost for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Thursday March 9, 2023 - Thursday April 13, 2023
- Start Time:
- 6:00pm EST
- End Time:
- 7:00pm EDT
- Registration:
- Online Registration is Closed
Online Registration has Ended.
Go Long (March 18 - April 15)
If you're looking for someone to have a route ready for you, assign an appropriate pace for your long run, and keep an eye out for your safety, consider this program. Open to walkers, walk-runners, and runners of any pace. Availability of coach is capped at two and a half hours or whenever full-length program athletes are finished, whichever is later.
Participants start together with a warm-up and head out for their prescribed mileage based on their goals for the program's duration. Format allows for all paces. After completing the day's mileage, participants are coached in a cool-down.
Important Notes for Participation
Participants should be able to walk or run at least a mile before embarking on Go Long workouts. Workouts are based at the Greece Canal Park where participants meet at Millennium Lodge's parking lot. Participants should arrive in workout attire and have workout footwear, a water bottle, and workout towel for comfort and be ready to start at the appointed time.
Appropriate attire and gear suitable to the weather required for safety. Watches or walking/run phone apps encouraged.
Everyone should bring a water bottle or pack to each workout, regardless of weather. Weekend workouts include additional water and electrolytes, if appropriate.
No children under 18 without a legally responsible, paying, participating adult. No children under 16. Limited to ten people.
Workout start times vary due to races in the area; please pay close attention to the schedule.
W1 - 1/14, 8 a.m.
W2 - 1/21, No in-person workout
W3 - 1/28, 8 a.m.
W4 - 2/4, No in-person workout
W5 - 2/11, LAST 8 a.m.
W6 - 2/18, 7:30 a.m. (coaching stops no later than 9 a.m.)
W7 - 2/25, 7:30 a.m.
Why choose Go Long for your training?
Small program size means your coach gets to know you well enough to learn about your goals and needs. It also means she can easily monitor students to ensure they are performing as intended.
It's cost effective. Training comes out to just a few dollars per week.
It's personal. You won't be lost in a crowd. Your coach will make adjustments to your plan in conjunction with you based on your needs, goals, and progress.
It's professional. You won't be handed off to volunteers who have mixed sets of skills and varying levels of expertise and commitment to attending.
It's led by someone who can relate to wanting someone to teach her the ropes. Vickey is an experienced walker and runner who has raced everything from one mile to 50K+, paced for a local training group, is a Greater Rochester Track Club board member, and leads West Side Walkers and Runners, so she's learned a lot about a variety of issues through first-hand experiences, listening to participants, and professional coaching instruction and contacts. See "Meet the Instructor" at the bottom of the default registration page for more information.
- Workout Dates:
- Saturday March 18, 2023 - Saturday April 15, 2023
- Start Time:
- 7:30am EDT
- End Time:
- 10:00am EDT
- Registration:
- Online Registration is Closed
Online Registration has Ended.