4RUN3 Spring 2020 10k Training

PROGRAM FEATURES:

• 12 week program
• Designed for those who can comfortably run, run/walk or walk three miles
• Training begins 4/20/20
• Group workouts Mondays and Wednesdays @ 6:00 P.M.
• All workouts begin and end at 4RUN3 at 78 Center Square in East Longmeadow
• Planned “graduation event”: 6/28/20

TRAINING OVERVIEW:

• All members will receive an electronic program packet with suggested training schedule, recommended stretching routines, foam rolling guide, gear up list, and more.
• Monday runs start at 3 miles and progress to 4.5 miles.
• Wednesday runs start at 3.5 miles and progress to 6.5 miles.
• All route maps and turn by turn directions provided in electronic and hard copy form, but the easiest way to follow the route is to use the RunGo app.
• Program is appropriate for runners, run/walkers and walkers – ALL LEVELS WELCOME!
• All members do the same route, but everyone goes at their own pace.
• Each workout will begin with a short coaching session to highlight the “focus of the day” (schedule of topics will be provided in program packet)
• Coaching during workouts by Head Coach with support from mentors.
• Dynamic stretching before workouts
• Post-workout coaching available upon request

$65 Registration Fee Includes:

• 10 week program (begins 4/20/20 and ends on 6/28/20)
• Twice-weekly coached group workouts
• Customized program technical shirt
• Discount code for race registration
• On site coaches and mentors
• Team support and encouragement
• Weekly email with preplanned routes
• Graduation party
• Accountability, camaraderie, and FUN!