4RUN3 Summer 2020 5K/10K Training Program

78 Center Square
East Longmeadow, MA 01028

Running

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Event Description

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, 7/20/20
  • Group sessions on Mondays and Wednesdays
    • 3 time slots will be available for each session: 5:30 PM, 5:45 PM, 6:00 PM
    • Maximum of 20 people per time slot – first come, first served
    • Participants will sign up for time slots using a link provided at registration
    • Time slot reservations can be changed (if space allows) and participants can also “swap” time slots.
  • All group sessions will begin and end at 4RUN3, located at 78 Center Square in East Longmeadow.
  • We will begin our lessons, whenever possible, outside.
  • Graduation “race”: we will be organizing a 5K/10K that will be private and for group members only.  The fee for this is included in the registration fee.

Modifications for Social-Distancing:

  • Each of the four time slots will be limited to 25 people; no exceptions.
  • We will ask you to stay in your cars until it is time for your time slot to begin – please do not come in early.
  • We will also ask that you do not congregate for too long inside the store after your session.
  • Masks or buffs are REQUIRED when you’re in the store, at the beginning of the session (even if we’re outside, because we’ll be close together for the talk), as well as while we debrief and go through our coaching session.
  • Once the warm up begins and as you run/walk the route, it is up to you whether or not you use a face covering.
  • We request that you run/walk at least 6 feet away from each other while out on the route.
  • Hand sanitizer will be available in the store.
  • Bathrooms are open and frequent handwashing is encouraged.
  • We will not be using mentors for this training program, due in part to not wanting folks to run closely together, but also because of logistical limitations (with the multiple time slots and paces within the time slots).

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. 
  • 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, optional speedwork workouts, stretching routines, and more.
  • 4 runs 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.

Registration Fee Includes:

  • two group meetings per week
  • 4RUN3 Running Club membership
  • customized program technical shirt
  • detailed route maps
  • graduation “race” at the end of the program (will be a private race for program members only)
  • team support and encouragement
  • weekly training eNewsletter
  • and more!

Online registration instructions:

  • Click on the "SIGN UP" button and complete the registration process.
  • Within 24 hours of registering, you will receive a welcome email with a link to join our private Facebook group and a link to sign up for group session time slots.
  • 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.


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