Women's Training Program Home
Welcome to the 2018 Women's Training Program!
Run by women for women 16 and above and of most fitness levels
Registration opens March 9, 2018
The WTP will meet every Monday evening, rain or shine, April 30th through June 18th, from 6:30 to 8:00 p.m. in the South Lakes High School cafeteria. On Memorial Day, we meet behind the Reston YMCA (12196 Sunset Hills Dr.) in the pavillion at 6:30 p.m. On June 4h, we meet at Hughes Middle School. The Reston Runners "Seize the Day" Women's 5k race will be held on June 23 - make that your goal!
Sessions will follow this format:
6:30 p.m. Gather in the cafeteria at South Lakes High School.
6:30 to 7:00 p.m. Guest speaker will address topics relevant to our group.
7:00 p.m. Break out into groups. You can work out with Advanced Walkers (fast pace), Intermediate Walkers (moderate pace), Walk/Run (intervals), Beginning Runners (work on increasing endurance), Advanced Beginning Runners (speed and endurance work) or our popular Fresh Start program, specially designed for women who are just starting to exercise.
7:00 to 8:00 p.m. Work out with your chosen group. Our coaches will lead warm-ups and then lead the group on their trail walk or run. Be sure to keep a coach in sight at all times.
You may move between the groups freely. Have lots of energy? Then move on with the Beginning Runners. Not feeling up to running? Join the Walkers and pick your pace. You get the idea...just come out and exercise!
Note that each group will have several volunteer coaches including a Lead Coach who plans the week's workout. The groups follow these paces:
Fresh Start--Just starting your exercise program? Nervous about keeping up? Fresh Start will be your happy place! You will walk or run/walk on a short course. Feeling great? Do a couple of laps. Not up to par? Even one lap will help build your exercise habit!
Advanced Walkers—Designed for women who are able to walk at a brisk pace for a mile or more. You'll focus on increasing your speed and endurance.
Intermediate Walkers--Great for moderate walkers and those with a varied pace. Your coaches will help you focus on form and endurance (and speed, too, if that's your goal!)
Walk/Runners—if you’ve been walking and want to pick up the pace and/or build your endurance, you can choose from three groups:
a. Fast (about a 13 minute mile)
b. Moderate (around a 14 minute mile)
c. Scenic (about 15 minute mile)
These groups start out with a walk/run ratio that is more walk than run, and over the course of the program will end up running more than walking. The intervals vary among the groups, so check in with one of the enthusiastic group leads. You are welcome to move among the groups as you feel is best for you!
Beginning Runners—Is your goal is to run a 5k without walk breaks? Join the Beginning Runners! If running continuously without walk breaks is challenging or you run at an 11:30 pace or slower, our upbeat BR coaches will help you gradually increase your mileage and endurance.
Advanced Beginning Runners—Ladies in this group pace anywhere from an 11:00 to 11:30 minute mile, have run a 5K and can run at a sustained pace for 3 miles while engaging in conversation. The wonderful coaches here will guide a quick progression in pace and distance. Note: If you run faster, then please plan to commit to staying with the group for safety and liability reasons. Consider signing up for Reston RunnersSummer Speedwork Sessions at South Lakes High School starting in June.
We are glad you can join us for this energizing program! The best way to stay motivated throughout these sessions and beyond is to have a GOAL. Feeling stumped as to what that goal might be? Follow the KISS rule and keep it simple--plan to come to every session, add one or two more evenings of exercise in your week, or sign on for the WDF 5K. Whatever it is, do tell your coach, your friends, and your family so you can have the support you need to stay with it. And if you just can't think of the right goal, then talk to your coach-—she'll have more ideas!
For a complete look at Reston Runners, visit www.restonrunners.org.
- Category: Women's Training
- Published: 12 August 2014