The 16th season (2021) of the Women's Only 5k Training Program is going to have an option of In-Person Training or Virtual.
The Greensboro Running Club (GRC), in cooperation with Cone Health, will sponsor a 9-week Women's 5k training program from August 4th - September 29, 2021. This 9-week training program will get you ready to participate in the Women's Only 5K in Greensboro, which is officially a virtual-only race this year. The Greensboro Running Club will plan an event to run the race together LIVE October 2nd in Greensboro. You may complete your race virtually or LIVE with us.
This 5k training program will focus on providing participants with a training plan, educational information, and practical experience they need to complete the race safely and effectively. Participants receive:
- a 9-week training plan
- in-person coaches to train you in our group setting
- motivational e-mails
- a private social media group where participants can socialize and encourage each other
- a t-shirt
- membership to the GRC for the remainder of 2021 (a $25 value).
Women's Only Training FAQ:
Q: What are the age requirements?
A: All ages are welcome! We have had women from ages 13 – 77 in the past!
Q: How much will the virtual and in-person training program cost? How do I pay?
A: The virtual school will be the same cost as the in-person program this year, $65. Because COVID restrictions are minimal at this time, especially in the outdoor setting, GRC encourages participants to attend in-person for the best training and encouragement. Virtual participants will be given suggestive training plans to follow on their own accord. Virtual participants will still receive all the benefits of the program except the in-person coaches.
Payment options are via check sent to our PO Box, PayPal or via Venmo.
Q: Will there be any Assessment Runs this year?
A: Yes. Assessment runs will be performed as below.
An assessment run is an event in which you walk, run, walk/run ONE mile. Based on this time, we will know what plan may fit you best and it may determine your beginning average pace. You can always ask to switch plans or pace groups as you progress through the program.
- Tuesday, July 13th – Kiosco Mexican Grille
- Saturday, July 17th – Spencer Love Tennis Courts
- Tuesday, July 20th - Poblano’s
Q: If I want to meet in person, where will I meet my coach?
A: We will meet on Wednesday evenings at 6pm at the below parking lot locations. This will give you time to warm up and take off for a run at 615pm.
- Aug 4th – Country/Jaycee Park – Red Entrance Gate of parking lot (3899 Jaycee Park Drive)
- Aug 11th – Country/Jaycee Park – Red Entrance Gate of parking lot (3899 Jaycee Park Drive)
- Aug 18th – Rock Box Fitness – Old Payless Shoes (2601 Lawndale Drive)
- Aug 25th – Rock Box Fitness – Old Payless Shoes (2601 Lawndale Drive)
- Sept 1st – Bur-Mil – Pool Parking lot (5834 Bur-Mil Club Rd)
- Sept 8th – Bur-Mil – Pool Parking Lot (5834 Bur-Mil Club Rd)
- Sept 15th – Spencer Love Tennis Courts (3802 Jaycee Park Drive)
- Sept 22nd – Spencer Love Tennis Courts (3802 Jaycee Park Drive)
- Sept 29th – old Women’s Hospital (719 Green Valley Rd)
Q: Do I have to be a runner to participate? I would like a walking program.
A: No, you do not have to run. WALKERS are WELCOME and are ENCOURAGED !
Moving for your health is important. We promote health via movement. Walking can help you get in shape, tone leg muscles, and help you feel better. The GRC is truly all-inclusive for ALL paces.
Q: Do I only run or walk one time per week?
A: Your plan is designed to have you run 3 days per week, minimum. Other activities are indicated/recommended on your non-running days.
GRC has group runs on Tuesday evenings and Saturday mornings that you are welcome to attend. You can also run on your own time on days you choose.
Q: What should I do on the days I don't run/walk?
A: On the training plan, you will notice on the non-running days it will say to CrossTrain (XTrain) or Rest. Cross training should be done twice a week and can consist of hiking, biking/cycling, swimming, stair climbing, playing tennis, weight lifting, body weight exercises such as push-ups/sit-ups, or some other activity that you enjoy. Cross training is very important and will make you a better runner. Rest days are also very important and you will need to make sure you have at least one full rest day!
Q: Do I need any special equipment?
A: No. You will need a decent pair of running shoes and comfortable, weather appropriate clothing. If you have a digital watch, it could be helpful for interval training (such as run/walk), but this is not required. There are also phone apps that can be downloaded for interval training. We will provide information like this in the program.
Q: How will I receive my shirt?
A: We do not mail shirts. Once all participants are registered for the training program, we will submit our t-shirt order to our vendor. Turn around times vary. When available, we will have them at our Wednesday night training meetings.
Q: Is the cost of the Women's Only 5K Walk & Run Virtual Race included in the training program?
A: No, you will need to register for that separately. You can find more information at Women's Only 5k Walk & Run Virtual Race
Running terms for beginners:
- 5k is a 3.1 mile run.
- 10k is a 6.2 mile run.
- Half Marathon: A race that is 13.1 miles in distance.
- Marathon is a race that is 26.2 miles in distance.
- Pace is the number of minutes it takes you to cover a one mile distance. Your running pace can vary greatly from day to day based on the weather, your fatigue, your diet, and other factors.
- Pacing is maintaining a steady speed throughout your run so that you do not exhaust yourself in the first few minutes of your run. The goal is to find a good comfortable pace for yourself that allows you to make it to the finish line.
- Heart rate: How many times your heart beats in a minute
- Out-and-back: A course that entails running out to a turnaround spot, then running back to the starting point.
- Personal record (PR): Term used to describe a runner’s farthest or fastest time in a race. Also called a Personal Best (PB)
- Run/walk: Method popularized by Olympian Jeff Galloway. Walk breaks allow a runner to feel strong to the end and recover fast, while providing the same stamina and conditioning as a continuous run. By shifting back and forth between walking and running, you work a variety of different muscle groups, which helps fend off fatigue.
If you have any other questions, please send us a message below