Get in the holiday running spirit this season with 4RUN3! With so many great area holiday 5Ks and 10Ks, we are now offering a program that will help you train for all of them!
Choose from 3 options:
1. Fall 5K/10K Program Only: 9 Weeks for $60
- Begins on Tuesday, 10/29/19
- Concludes at Gordy's First Race on 1/1/20
- 16 sessions (19 if you include the three races)
2. Holyoke 10K Program Only: 11 Weeks for $75
- Begins on Saturday, 1/4/20
- Concludes at Holyoke St. Patrick's Day 10K on 3/21/20
- 22 sessions (23 if you include race day!)
3. Entire Holiday Series: 20 Weeks for $120
- Begins on Tuesday, 10/29/19
- Concludes at Holyoke St. Patrick's Day 10K on 3/21/20
- 38 sessions (42 if you include race days!)
Meeting Locations:
- All Tuesday sessions meet at 78 Center Square in East Longmeadow
- Saturday session meeting place will alternate between East Longmeadow (Center Square) and Forest Park (Cyr Arena)
Series Races: (PLEASE NOTE: registration fees are not included in our program fee, but races with a * will provide us with a coupon code/discount)
- Thursday, 11/28/19: Stuffing the Pantry 5k* (East Longmeadow)
- Saturday, 12/8/19: Hot Chocolate Run for Safe Passage (5k, Fun Run, or Walk) (Northampton)
- Wednesday, 1/1/20: Gordy’s First Race 5k or 10k* (Westfield)
- Saturday, 3/21/20: Holyoke St. Patrick’s Day 10k* (Holyoke)
Training Overview:
- All levels of runners, run/walkers, and walkers welcome!
- Headlamps AND blinking/reflective things are REQUIRED in this program. Thank you in advance for your cooperation.
- Group sessions on Tuesdays @ 6:00 P.M and Saturdays @ 9:00 A.M. (no sessions on Christmas Eve or New Year’s Eve)
- Participants should be able to comfortably run, run/walk, or walk 2 miles.
- Fall program routes will be between 2 miles and 6.5 miles in length.
- Holyoke program routes will be between 3 miles and 7 miles in length.
- Route maps with turn-by-turn directions provided.
- Additional navigation support available using RunGo app
- All members will receive a program packet with suggested training schedule(s), optional strength training routines, optional speedwork workouts, stretching routines, and more (program packet will be sent electronically before program starts - hard copy available upon request).
- 4 runs per week recommended (2 with group) plus 1-2 days of strength training (routines provided).
- Each workouts will begin with a mini-coaching session. Coaching focus is on injury prevention, improving efficiency, and mental strategies.
- All workouts begin with dynamic stretching to warm up and help avoid injury.
- Recommended post-run stretching routine provided.
Registration Fee Includes:
- two group meetings per week
- 4RUN3 Running Club membership
- customized program technical shirt
- post-run hydration (and sometimes treats!)
- detailed route maps
- suggested strength training routine
- suggested (optional) speedwork guide
- team support and encouragement
- group support on race days
- race discounts (excluding Hot Chocolate Run)
- weekly training eNewsletter
- graduation party
- and more!
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