First Steps 5K/10K

Running & Fitness Training Program

First Steps Running & Fitness Training is for anyone who would like to improve their overall fitness level through a walk-run program!

With a focus on proper form and mechanics, this 8-week, group based program combines walking and running as well as cardio conditioning, stretching and flexibility to help athletes of all ages and abilities achieve measurable progress and a healthier lifestyle!

The program will consist of two workouts per week led by our   Certified Personal Trainer and Certified Running Coach who will partner with you in establishing exercise routines, working out with you, monitoring your progress, cheering you on, and lending their expertise and knowledge along the way!  By the end of the program, you will be healthier and more fit and ready to complete  either a 5K or a 10K event.

Who is the program for?

First Steps Running & Fitness Training is for anyone who wants to start or restart a  fitness program with the goal of increasing their overall fitness level as well as to train for and complete a 5K or 10K event.      Regardless of your current fitness level, the program is designed to take you to that “next step” whether that involves walking, walk-running, or running!

Should I do the 5K or the 10K program?

The 5K program is for those just beginning an exercise program with the goal of “getting in shape.”  The first session will begin with a 20 minute walk, walk-run or run and will gradually build up to a goal of 3 miles over the 8-week period.

The 10K program is for anyone who can comfortably sustain a walk, walk-run or run of up to 2 miles several times a week.  The first session will begin with a 30 minute walk, walk-run or run and will gradually build up to a goal of 6 miles over the 8-week period.

What if I choose the wrong program?

No problem!  We will help you monitor your progress and allow you to switch to the program that is right for you!

What is the cost of the program?

The cost of the 8-week program is $99.

This cost includes:

· Good Form Running Level I clinic

· Program materials including a water bottle, a technical t-shirt, and a participant workbook

· Coaching two (2) days a week based on a training program tailored to your personal fitness level

· One mid-week session focused on both strength and flexibility workouts with a Certified Personal Trainer as well as walking/running workouts with a Certified Running Coach!

· One weekend session focused on increasing endurance fitness levels whether you are walking or running!

· A GREAT opportunity to meet walking or running partners, discover new and exciting training routes in the area, and have fun in the process!!

PROGRAM DETAILS AND REGISTRATION INFORMATION

 FIRST STEPS 5K/10K FITNESS TRAINING

COST:             $99 FOR AN 8-WEEK SESSION

TIME:              6:30 – 8:30PM (WED) all participants

                        8:00AM (SUN) Everyone

LOCATION:   METRO RUN AND WALK, SPRINGFIELD, VA

                       OTHER LOCATIONS TBD

ADMITTANCE TO BOTH THE 5K AND 10K PROGRAMS IS ON A ROLLING BASIS IN THE MIDDLE OF EACH MONTH.  NEXT SESSION STARTS AUGUST 11. 

 CLICK HERE TO REGISTER

FOR MORE INFORMATION, E-MAIL:  metrorunwalk.bruce@gmail.com