WASHINGTON RUNHERS UNLIMITED

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

Learn about the latest RunHers Programs

WINTER MAINTENANCE PROGRAM 2014-2015

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, December 3, 2014 – February 25, 2015

Time: 6:00 pm – 7:30 pm

The program application is available here:  WM Application 2014-2015

Location: National Mall on the gravel pathway on the west side of the mall about 100 meters up from 14th Street.

Parking: There is plenty of free parking on the roads along side of 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*.  *Current RunHers member will receive a $10 discount for each new participant they get to register for this program.  And any new participant must also pay the club membership dues: 1 yr $20.00 or 2 yrs $35.00

 

SPRING – HILLS and DRILLS

Description: Our six-week Hills & Drills training program is a great way to restart your running after our long, cold winter and to help you get ready for spring races and our summer track program!  The program begins Wednesday, April 2nd and continues every Wednesday through May 7th 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!

Equipment: Large towel, jump rope and water bottle

Date: Wednesdays, March 25 – April 29, 2015 (Tentative)

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: TBD

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

The program application is available here 2014 Hills and Drills Program Application.

 

For more information contact: Betsy Conner at bconner@csc.com

 

SUMMER TRACK PROGRAM 2015

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

Description: The Washington RunHers track program is designed for female runners of all abilities who want to improve their running form, speed and fitness. One of the major benefits of our program is the customized training that is specifically developed for the participants by the coaches.  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 fun, supportive 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 10 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.

NOTE FOR PROSPECTIVE NEW PARTICIPANTS:

If you are not sure if RunHers Track is the right training program for you, we encourage you to come to a workout to give it a try!

Dates: Wednesdays, May 13 – September 23, 2015 (Tentative)

Time: 6:15 – 8:00pm

Location: TBD

Fee:  A donation of $150 for the coaches is welcomed.

2014 Summer Track Application

 

 

 

 

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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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