Annapolis Striders Spring 5K Beginning Runners Training

Tue March 21 - Sat July 8 Annapolis, MD 21401 US


Training Program Website

Additional Training Program information can be found at


Click on "Sign Up" in the upper right to register!

30th Anniversary Class 1993-2023

In 1993 Coach Emeritus Evan Thomas formed the first Beginning Runners Program class. Since then he and others have coached thousands of participants in the sport of running. The program is a Road Runners Club of America (RRCA) award winning beginning running class.

Facebook Social Media Page

If you previously joined the 5k class Facebook page, you will need to rejoin. The Facebook groups for our Annapolis Striders training programs are now limited to just those folks who are participating in the current training program. The 5k class Facebook group membership was cleared out on Thursday (3/23/23), and those who sign up for the spring 5K class are invited to rejoin this group upon registering. 

Please be sure to "like" the main Annapolis Striders Facebook page ( ) for announcements about the upcoming 5K program and all other club programs & events, and bookmark  for complete info on everything Striders! 

The class is lead by a RRCA certified running coach.

This is an outdoor activity.

Come join our “Get Off the Couch” Run/Walk Program for Beginning and Inexperienced Runners!

Whether you are new to running or trying to return to running, this is a program for you. This class is intended for all who are looking to “get off the couch with no running experience at all” and do a 5K (3.1 miles) distance.
The Spring (starting Tuesday, April 25, 2023) and Winter (starting in late November) 5k Beginning Runners Program is a ten week run/walk program starting with a week one, 1 minute run, 2 minute walk over 20 minutes, three times a week with a gradual increase of running time of about 1 minute a week until week ten with a 20 minutes continuous run. Pre-run dynamic warm up exercises and walk with a post-run cool-down walk, static stretches are included.  Class session duration is generally about 45 minutes to 1 hour.

The graduation race goal is the Women’s Distance Festival and Run After the Women 5K (Saturday, July 8, 2023) or the Valentine’s 5K (Winter-held in February). .Race fees are separate and NOT included in membership fees, and participation in those races is not required to join the training program.. A race preview run is available to participants the weekend before the race.

Program Prerequisites: Participants should be capable of walking briskly for 20 minutes and should check with their health care professional prior to starting any fitness program.

An Educated Runner Is A Better Runner

The Program features weekly discussions on running topics such as shoes, running attire and gear, proper running form, hill work, heart rate zones, injury prevention, runner’s safety, nutrition, core training and cross training.

When and Where

Tuesdays 6 PM, Thursdays 6 PM and Saturdays 8 AM
Outdoor 1/4 mile rubberized surface track and a paved trail around the Bates Middle School. 
Bates Athletic Complex – Weems Whelan Field
935 Spa Road
Annapolis, MD 21401

COVID-19 Information

This is an outdoor activity. Always practice COVID-19 recommendations of vaccination, face mask (currently not required for outdoor activities), social distancing and washing your hands.

Stay healthy!

All participants are expected to follow and abide by federal, state and local laws, rules, regulations, restrictions and guidelines.
The following advisements and expectations to participants for all group runs:

- Do not participate if you are feeling sick or ill, and have a fever, or if you have been in contact with someone unrecovered from COVID-19.
- Persons from high risk groups for COVID-19 should consult their medical professional before participating.
- Do not share personal items, such as hydration, energy gels, towels, etc.
- Participants will self carry personal hydration (bottles/packs), and use hydration stations or fountains for refill only.- Participants whose actions do not meet expectations, and/or are creating risk for themselves or others, will be required to exit the group activity temporarily or permanently at the discretion of the coaches or Annapolis Striders leadership. 

- Should you test positive for COVID-19, do not participate in any group activities until you have have recovered and received approval from your doctor to return to the group. 

Training Program Contact Info

If you have any questions about this Training Program, please contact the Training Program director at


Like this page and invite your friends on Facebook.

If you continue to use this site, you consent to use all cookies. We use cookies to offer you a better browsing experience. Read how we use cookies and how you can control them by visiting our Privacy Policy.

If you continue to use this site, you consent to use all cookies.