WASHINGTON RUNHERS UNLIMITED

A CLUB TO PROMOTE WOMEN'S RUNNING IN THE WASHINGTON DC METRO AREA

Learn about the latest RunHers Programs

SUMMER TRACK PROGRAM 2016

Nothing beats stress like a great track workout with friends after a long day!

Description: Our summer track program is designed for female runners of all abilities who want to improve their running form, speed, strength and fitness.  During the Wednesday evening workouts, runners are divided into small groups of similar ability and the coaches structure each week’s workout based on the various groups’ running abilities.

The workouts are both fun and challenging but always achievable since you’re running with the camaraderie of others.  We welcome runners of all abilities and offer a supportive and fun training environment.

The track program is coached by Al Logie and John Rusinko. Al has been coaching for over 30 years and is a former NCAA champion and a national team member for his native Trinidad. John Rusinko has coached marathoners for many years and the RunHers track program for the past 12 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.

Dates: Wednesdays, May 18 – September 28, 2106 *

Time: 6:15 – 8:00pm

Location: Wakefield High School, Arlington, VA

Program Fee:  $150 suggested donation for the coaches

Track Program Application

NOTE FOR PROSPECTIVE NEW PARTICIPANTS:

If you are not sure our RunHers Track is the right training program for you, we encourage you to come to a workout to give it a try!  If you decide you like it, you can join officially afterwards.  Make sure to follow us on Facebook or send a note to elizabeth_ottaway@hotmail.com so you will know any program updates or if we will be meeting at our back-up location.

*A modified program length is possible.  Please send a note to elizabeth_ottaway@hotmail.com for details.

 

 

SPRING  2016 – HILLS and DRILLS

Description: Our six-week Hills & Drills training program is a great way to restart your running after the cold winter months and to help you get ready for spring races and our summer track program!  The program begins Wednesday, March 30, 2016 and continues every Wednesday through May 4, 2016 at the Iwo JIma Memorial! Our coach, Al Logie is a former NCAA champion and has 30+ years of coaching experience. The workouts include drills, pick-ups, hill repeats, resistance and strength training and will help improve your running form, speed and overall strength. Come on out and enjoy the training, fun and camaraderie! Our members are as varied as they come, ages vary too, from the twenty-somethings to women in their 60s! Come check us out — you will be happy that you did!

Date: Wednesdays, March 30, 2016 – May 4, 2016

Time: 6:00 pm – 7:30 pm

Location: Iwo Jima Memorial.

We will meet at the base of the memorial.  The Iwo Jima is located on Marshall Drive, between Route 50 and Arlington National Cemetery, in Arlington, VA and is an easy six block jog from the Rosslyn Metro Station (Blue or Orange Line).

Parking: There is ample parking on Marshall Drive

Program Fee: $50

* Membership Fee: 1 yr $20.00 or 2 yrs $35.00

The program application is available here 2015 Hills and Drills Application

For more information contact: Betsy Conner at bconner723@gmail.com

 

WINTER MAINTENANCE PROGRAM 2015-2016

Description: Our winter running program designed to help runners of all abilities maintain or improve their conditioning during the cold and dark winter evenings.  The program is lead by our awesome Coach, Al Logie.

Workouts will include drills, pick-ups, pace work, resistance and strength training.  They are designed to improve help our runners improve form, focus, speed, and overall strength. We accommodate runners of all abilities! It’s a great way to improve your running during the colder months with the camaraderie of a fun group of welcoming and spirited runners.

DETAILS:

Date: Wednesdays, November 18, 2015 – February 24, 2016

Time: 6:00 pm – 7:30 pm

The program application is available here: WM Application 2015-2016

Location: National Mall near the snack bar closest to 14th Street and Madison Drive near the American History Museum.

Parking: There is plenty of free parking on Madison and Jefferson Drives along the Mall. The Smithsonian Metro stop is a short jog from the meeting location.

Program Fee: The one-time, nonrefundable program fee is $100.00.  New participants must also pay the club membership dues: 1 yr $20.00 or 2 yrs $35.00

 

 

 

 

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Comments: Learn about the latest RunHers Programs

  •  Comment from admin

    Awesome, Karen! I am uploading the document to day!

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