GFR Women's Spring Clinic

Can walk "safely" for a minimum of 30 minutes and current pace is slow, 18:00-20:00 minutes per mile, 56:00-62:00 for a 5k (3.1 miles).
Goal: Walk comfortably, building strength and consistency, progressing to a 5k (3.1 miles) with confidence.

Currently walks comfortably. Walk pace is casually moderate, 16:30-17:45 per mile (51:22-54:28 5k).
Goal: Get consistent/get-in-shape. Walk a 5k event. Consistency is more a focus than pace or speed. If you want to get quicker, you need to build consistency and strength first. You will get more fit just by improving your consistency with the Cougar group.

You're quite active and your walking pace is already relatively quick, 14:00-16:00 minutes per mile (44:03-48:37 5k).
Goal: Continue to build on your current fitness and pace. Work towards a quicker pace and walk a 5k or 10k event, briskly. You'd like to improve your fitness and pace through consistency and good form and you're willing to put in the extra effort to maintain that quicker pace over a 5k or 10k.

Goal: walk a Half Marathon (13.1 miles). Criteria: Able to walk 4-5 miles at a time and 10-12 miles per week at the beginning of the clinic. Training for a half marathon is significantly more of a time commitment vs. 5k/10k. You must be injury-free when beginning. Mileage begins at 12-13 miles per week, Week 1, and progresses to 26 miles per week by week 9. This averages out to approximately 7.5 hours per week. Don't sign up for this group if you're not prepared to make that extra commitment and walk a half marathon.

Currently walking and wish to sensibly transition to running.
Goal: Complete a 5K (3.1 miles).
Important suggestion for Panther group participants:
Walk 30-45 minutes, 3-4 days/week for 6-8 weeks prior to the beginning of the clinic for a safer transition to running.

Note: if you are out of shape and try to start running before you have been walking regularly (and injury-free) for several weeks, you will struggle. If you have not been walking regularly by the time the clinic begins, you may switch to a walk group and build your stamina first, then do the Panther group in the August clinic.

Currently running some. Active 3-5 days/week.
Goal: Complete a 5K run or walk/run a 10K.

If you're not sure about which group to register for, please contact the director at Susan@ActiveSalem.com and she'll be happy to help you.

Currently running 3 or more days/week. Get stronger through consistency and accountability, focusing on good form and a little quickness.
Goal: Run a 5K or 10K Race.

Warm-up pace is 10:00-10:30. Training pace varies but is typically 9:00-10:00.