GFR Women's Fall Clinic

Currently walks safely and continuously, without assistive devices, for 30 minutes. Walk pace is slow but steady, around 18-20 minutes per mile.
Goal: Walk comfortably and consistently, progressing to a 5k (3.1 miles).

Currently walks comfortably. Walk pace is moderate, about 16-18 minutes per mile.
Goal: Get consistent/get-in-shape. Walk a 5k event.

Very active and walking pace is QUICK, about 14-16 minutes per mile.
Goal: Improve fitness and walk a 5k or 10k event.

Currently walking and wish to sensibly transition to running.
Goal: Complete a 5K (3.1 miles).
Criteria for Panther group:
Walk 30-45 minutes, 3-4 days/week for 8-12 weeks prior to the beginning of the clinic to ensure a safe and enjoyable transition to running. Note: If you are out of shape and try to start running before you have been walking regularly for a few weeks, you will struggle.

Please consider your start point. Know that if you're unsure about being in the Panther group, you have the option to sign up for a walk-only group to get your walking stamina up. Then, after being in a walk-only group for 12 weeks and maintaining your consistency, you'll set yourself up very well for the Panther group the next time around.

Currently running some. Active 3-5 days/week.
Goal: Complete a 5K run or walk/run a 10K.

Currently running 3 or more days/week.
Goal: Run a 5K or 10K Race.