4RUN3 Spring 2020 5k Training

Spring 2020 5K Training Program

Program Features:

• 11 week program
• Training begins 4/21/20
• All levels of runners, run/walkers, and walkers welcome!
• Designed for those who can comfortably run, run/walk or walk one mile.
• Group workouts Tuesdays @ 6:00 P.M. and Saturdays @ 8:00 A.M.
• Workouts begin and end at 4RUN3, located at 78 Center Square in East Longmeadow.
• Planned “graduation event”: 6/28/20

Training Overview:

• All 3 options begin with a 1 mile workout and progressively increase to a maximum distance of 3.5 miles.
• Each group will have at least one Mentor for support and encouragement

       Running option:

• For runners who can comfortably run 1 mile without walking
• All paces welcome

       Run/Walk option:

•  For run/walkers who can comfortably run/walk 1 mile (minimum of 1 min run/2 min walk intervals)
• All paces welcome!

        Walk option:

• For walkers who can comfortably walk 1 mile (Walks will include optional intervals of brisk and moderate paces)
• All paces welcome!

·       Members can switch back and forth between options if desired

Coaching Highlights:

• Each workout will begin with a short coaching session to highlight the “focus of the day” (schedule of topics will be provided at Kick Off Event)
• Coaching during workouts by Head Coach (with support from Mentors)
• All workouts will focus on improving efficiency and avoiding injury
• Post-workout coaching available upon request
• Individualized “homework” when needed 

$60 Registration Fee Includes:

• 10 week program (begins 4/21/20 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!

Questions?  Email jill@4run3.com