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Annapolis Striders Spring 5K Beginning Runners Training

Tue April 23 - Sat July 6, 2024 Annapolis, MD 21401 US


Open to Annapolis Striders Members

Annapolis Striders 5k Beginning Runners Training

$0 Registration ends June 8, 2024 at 11:59pm EDT

Training Program Website

Additional Training Program information can be found at


Class starts TUESDAY, APRIL 23, 2024


(Program Description and more class detail below)

Class is FREE but you must be an Annapolis Strider member ($30/year). Skip this step if you are already a member.

Click here to sign up for Annapolis Striders membership

Click on "Sign Up" above or in the upper right to register for Annapolis Striders Spring 5k Beginning Runners Training Class.

E.T./Evan Thomas Jesters

In memoriam for Coach Emeritus and 5k class founder, former Annapolis Striders President, marathoner Evan Thomas (a.k.a. E.T.), we will call ourselves "E.T.'s Jesters".  We will continue his mission and love of running with a healthier lifestyle. "Regular exercise has saved my life," Evan wrote in his farewell Capital column in 2018. "Mostly, however, it has brought a joy I have tried to share with others.". In 1993 he formed the first Annapolis Striders Beginning Runners Program class. He has coached thousands of participants in the sport of running. Evan was well known for his humorous antics and quirky behaviour during class and even wearing a jester's hat to always follow Rule #1: "Have FUN!" during class. The program is a Road Runners Club of America (RRCA) award winning beginning running class.  We will have "E.T. made me do it!" on the back of our spring class shirts.

Facebook Social Media Page

If you previously joined the 5k class Facebook page, you will need to rejoin. The Facebook groups for our Annapolis Striders training programs are now limited to just those folks who are participating in the current training program. The 5k class Facebook group membership has been reset and those who sign up for the spring 5K class are invited to rejoin this group upon registering. 

Please be sure to "like" the main Annapolis Striders Facebook page ( ) for announcements about the upcoming 5K program and all other club programs & events, and bookmark  for complete info on everything Striders! 

Program Description 

Come join our “Get Off the Couch” Run/Walk Program for Beginning and Returning Runners!

The class is lead by a Road Runners Club of America (RRCA) certified running coach. The coach is also certified in CPR and First Aid.

This is an outdoor activity.

Whether you are new to running or returning to running, this is a program for you. This class is intended for all who are looking to “get off the couch with no running experience at all” and do a 5K (3.1 miles) distance.

The Spring (starting Tuesday, April 23, 2024) 5k Beginning Runners Program is a ten week run/walk program starting with a week one, 1 minute run, 2 minute walk over 20 minutes, three times a week with a gradual increase of running time of about 1 minute a week until week ten with a 20 minutes continuous run. Pre-run dynamic warm up exercises and walk with a post-run cool-down walk, static stretches are included.  Class session duration is generally about 45 minutes to 1 hour.

The graduation race goal is the Women’s Distance Festival and Run After the Women 5K (Saturday, July 6, 2024). Race fees are separate and NOT included in membership fees, and participation in those races is not required to join the training program.. A race preview run is available to participants the weekend before the race.

Program Prerequisites: Participants should be capable of walking briskly for 20 minutes and should check with their health care professional prior to starting any fitness program.

An Educated Runner Is A Better Runner

The Program features weekly discussions on running topics such as shoes, running attire and gear, proper running form, hill work, heart rate zones, injury prevention, runner’s safety, nutrition, core training and cross training.

When and Where

Tuesdays 6 PM, Thursdays 6 PM and Saturdays 8 AM
Outdoor 1/4 mile rubberized surface track and a paved trail around the Bates Middle School. 
Bates Athletic Complex – Weems Whelan Field
935 Spa Road
Annapolis, MD 21401

COVID-19 Information

This is an outdoor activity. Always practice COVID-19 recommendations. Stay healthy!

The following advisements and expectations to participants for all group runs:

- Do not participate if you are feeling sick or ill, and have a fever.
- Do not share personal items, such as hydration, energy gels, towels, etc.
- Participants will use self carry personal hydration (bottles/packs), and use hydration stations or fountains for refill only 

Training Program Contact Info

If you have any questions about this Training Program, please contact the Training Program director at


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