5K Team (Coming Soon)
The RWF 5K Team is a 4-week program for brand new runners, runners returning to the sport after a long break, and experienced runners who want to add structure to their training. Everyone on the team joins a private Facebook Group where I share foundational running advice. training plans, strength-training workouts and ongoing coaching. Teammates do the workouts on their own and provide support and camaraderie to each other along the way. Each week, I give the team a weekly program explaining the days when we run, cross-train and rest. Each day, I also post a daily reminder and respond to all questions. At the end of the 4 weeks, teammates run their own 5K and gain a true foundation on how to run smart, safe and happy. My primary goal for the 5K Team is to remove any intimidation you have about running and make the sport feel fun and approachable!
Some important things to know about the RWF 5K Team:
The program is 4 weeks long.
You run 3-4 days a week during the plan (and also do cross-training). Run/Walk intervals are completely ok (for example, you run for a minute, then walk for a minute).
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 2 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.