4RUN3 Summer 2023 5K/10K Training Program

Summer training is heating up at 4RUN3!  Looking to get back into running (or walking!), to start running, or to maintain your fitness with moderate miles? Then this program is for you!  ALL levels of runners, run/walkers, and walkers are welcome!

Program Basics:

• All levels of runners, run/walkers, and walkers welcome!
• Two "tracks" will be offered:
  • The 5K track, which starts at 1 mile and maxes out at 3.5 miles
  • The 10K track, which starts at 3 miles and maxes out at 6.5 miles
  • Each group session will feature two routes, one for each track.
  • Participants can start in whichever track they like and can switch back and forth as needed.
• Training begins Monday, 7/17/23
• Group sessions on Mondays and Wednesdays at 6:00 PM
• All group sessions will begin and end at 4RUN3, located at 78 Center Square in East Longmeadow.
• Graduation Race: 2023 Simsbury River Run on 9/23/23 (race registration fee not included in program cost - get more information about the race HERE).

Training Overview:

• 5K participants should be able to comfortably run, run/walk, or walk 1 mile.  10K participants should be able to comfortably run, run/walk, or walk 3 miles. 
• Freeze pops after every session!!! :)
• 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, stretching routines, and more.
• 3-4 runs/walks per week recommended (2 with group) plus 1-2 days of strength training (routines provided).
• Each workout 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.

$70 Registration Fee Includes:

• two group meetings per week
• detailed training schedule (including run, run/walk, and walk schedules for 5k track and run schedule for 10k)
• 4RUN3 Running Club membership
• customized program technical shirt
• detailed route maps
• team support on "graduation" race day (Simsbury River Run only)
• team support and encouragement
• weekly training eNewsletter
• graduation party
• and more!

Online registration instructions:

• Click on the "SIGN UP" button and complete the registration process.
• Program packets will be sent in pdf form (hard copy available upon request) and will be emailed to group members prior to start of program.