Whether you need some motivation to get off the couch and get moving or you’re an experienced walker or runner wanting to improve your pace, the annual Runnersville Ladies Training Camp is for you. Runnersville is known for providing an uplifting environment for girls and ladies of all ages and fitness levels while preparing them for a graduation 5K (3.1 miles) event.
The Runnersville Ladies Training Camp launches on Saturday, February 19 and lasts 10 weeks. Our training plan recommends that participants complete three training sessions each week. Each session typically last 45 minutes to one hour, including warm-up, cool-down, and stretching.
The Runnersville Ladies Training Camp now features seven training groups to meet the various goals and fitness levels of our diverse group. We are happy to introduce the “Stroller Strutters” to our 2022 program. Which group suits you best?
- Stroller Strutters: This group is designed for moms (and even grandmothers) who wish to participate in our training, but want or need to bring their little one with them and push them in a stroller. Walkers, walk-runners, and runners of all paces are welcome. (Note that this in-person group will not train on the RHS track but will use routes on the RHS campus and in M.J. Hickey Park.)
- Wonder Girls: Designed specifically for girls in 1st through 6th grades, this group provides girls a positive experience with walking, run-walking, running and physical fitness in general, as well as boosts confidence. Our coaches keep in mind the girls’ shorter attention spans and engage them with a variety of activities that prepare them for a lifetime of wellness.
- Fitness and Fun Walkers: This group is geared toward ladies who want to take advantage of the health benefits of walking and the camaraderie of sharing the experience with others. Typically, these ladies choose to walk at a comfortable pace that allows them to engage in conversation. These ladies may choose to walk at a steady pace or use intervals where they alternate between their regular pace and a faster pace.
- Competitive Walkers: This group is designed for those walkers who want to walk faster. If your goal is to get outside your comfort zone as a walker, cover more ground in less time, and/or set a new PR (personal record) and perhaps win an award at a race, this group is for you. These ladies may choose to walk at a steady pace or use intervals where they alternate between their regular pace and a faster pace.
- Foundations of Running: This group is designed for ladies who do not currently run but want to train to complete a 5k, running the vast majority of it. These ladies will train using walk-run intervals that progress each week, helping to minimize their risk of injury while they find their “happy pace.”
- Pacemakers (2-and-1 Runners): This group is geared toward ladies who already regularly run at least two minutes without needing a walk break and who like training and racing using run/walk intervals. While alternating between running for two minutes and walking for one minute throughout the training camp (or using an interval of their choosing), these ladies will focus on improving their overall pace.
- Mind Over Miles Runners: This group is designed for ladies who are currently able to run three minutes or more before needing a walk break and who want to complete a 5k running non-stop (or with minimal walk breaks). These ladies will learn about intuitive running, which includes listening to your body, knowing when to push harder and when to pull back, and winning the mental battle with running.
In-Person and Virtual Options
There are two ways to participate. During registration, participants will be asked to select between the “in-person” option and the “virtual” option. However, you can switch at any time.
In-person Option: In-person training groups will meet Saturday mornings and Wednesday evenings at Russellville High School Cyclone Stadium starting on Saturday, February 19. Sign-in will be at the pavilion across from the main gates to the stadium. To allow for social distancing, our training routes may also include the grounds of Russellville High School and M.J. Hickey Park. If there’s a scheduling conflict with a school event, an alternate location will be announced.
For the first four Saturday morning training sessions, we will have a “split schedule.” The “Fitness and Fun Walker” and “Competitive Walker” groups will start their training session at 8 a.m. All seven groups will be present for announcements, door prize drawings, and a guest speaker time at 9 a.m. At the conclusion of this assembly at 9:30 a.m., runner groups and the “Stroller Strutters” group will head to the track for training. The “Wonder Girls” group will be available during both time slots.
Starting Saturday, March 19, all seven training groups will meet at 9 a.m. for the speaker time and train at 9:30. (Note that this is subject to change, and Runnersville may potentially keep the split schedule.)
The training groups will also meet on Wednesday evening at 5:30 p.m. for 45 minutes of physical activity.
- In consideration of COVID-19:
- Please respect other people’s personal space.
- Runnersville is doing its best to allow participants to spread out. However, you are encouraged to have a face covering available for such instances where social distancing may not possible.
- If you are experiencing symptoms of COVID-19, are awaiting COVID-19 test results, or if in the last 5 days you have been in close contact with someone who has COVID-19, please follow the latest CDC guidelines.
Interested ladies who have a scheduling conflict that would prohibit them from attending one of the weekly in-person training sessions are still encouraged to take part. The program calls for participants to be at both training sessions and have one session of homework to do on their own or with a buddy on a weekly basis. Those who have to miss a training session simply need to plan for an extra homework session each week.
Virtual Option: Virtual participants choose when and where to complete each training session and whether to do so on their own or with a friend or family member. If questions arise, virtual participants are encouraged to contact Runnersville, and a virtual coach will respond.
Both in-person and virtual participants will receive emails on a regular basis that contain their training plan for that week and point them to informational and motivational videos by Runnersville coaches and special guest speakers.
Orientation Via Video Conferencing
In lieu of our traditional in-person orientation meeting, Runnersville plans to hold a video conference to familiarize our participants with the 2022 program and guidelines. More information about this online meeting will be emailed to registered participants, who are encouraged to attend. It will also be imperative that participants read their Runnersville emails throughout the training period to stay informed.