10k Team (Coming Soon)
The RWF 10k Team is an 8-week program designed for new and experienced runners, alike. The group trains as one team, but with two different training programs: one program is for beginner runners and one program is for seasoned runners looking to improve their speed and performance. Everyone on the team joins a private Facebook Group where I share training plans, strength-training workouts and ongoing coaching. Teammates do the workouts on their own and provide support and camaraderie along the way. Each week, I give the team their weekly programs explaining the days when we run, cross-train and rest. Each day, I also post a daily reminder with additional information. Along the way, I share general coaching tips and advice as well as respond to specific questions. At the end of the 8 weeks, everyone runs their own 10k wherever they are!
Some important things to know about the RWF 10k Team:
The program is 8 weeks long.
Beginner runners run 3 days a week during the plan (and also do cross-training).
Experienced runners training for speed run 4-5 days a week during the plan (and also do cross-training).
You strength-train 2 days a week. I provide 30-minute recorded workouts for you to access if you want, or you can use your usual workouts and programs. Each class uses resistance bands (links below - I recommend medium or heavy resistance). You can also substitute or incorporate dumbbells or kettlebells if you have them.
You will have access to at least 4 recorded, guided interval runs coached by me and set to music - these are very fun, I promise!
You need to have a Facebook account to join the team.