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 – 2017

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 over 10 years. Both are experienced track and roadrunners. Together they bring a wealth of running expertise and enthusiasm to the program.

Dates: Wednesdays, May 17 – September 27, 2017*

Time: 6:15 – 8:00pm

Location: Wakefield High School, Arlington, VA

Program Fee:  $150 suggested donation for the coaches

Application: The track program application can be found here Track Program Application (2017)

Note for prospective new participants:

If you are not sure our track program is right 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.

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

 

Winter Maintenance Program 2016-2017

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 help our runners improve form, focus, speed, and overall strength. We accommodate runners of all abilities! It’s a great way to keep running and stay motivated during the colder months with the camaraderie of a fun group of welcoming and spirited runners.

Date: Wednesdays, November 30, 2016 – February 22, 2017

Time: 6:00 pm – 7:30 pm

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  The program application is available here: WM Application 2016-17

Note for Prospective New Participants: If you are not sure our Winter Maintenance Program is right for you, we encourage you to come to a workout to give it a try!  If you decide you like it, you can sign up afterwards.  Make sure to follow us on Facebook or send a note to elizabeth_ottaway@hotmail.com so you will know about any program updates.

Hills and Drills Program - Spring 2017

Description: Our 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 starts Wednesday, March 29, 2017 at the Iwo Jima Memorial and continues for six weeks until May 3, 2017! 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 29, 2017 to May 3, 2017

Time: 6:00 pm – 7:30 pm

Location: Iwo Jima Memorial on Marshall Drive, between Route 50 and Arlington National Cemetery, in Arlington, VA, an easy six block jog from the Rosslyn Metro Station.

Parking: There is ample parking on Marshall Drive

Program Fee: $50

The program application is available here 2017 Hills and Drills Application(Final)

Note for prospective participants:

If you are not sure our Hills and Drills Program is right 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.

 

 

 

 

 

 

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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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