WASHINGTON RUNHERS UNLIMITED

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

PROGRAMS

Summer Track Program – 2018

Description: Our summer track program is for female runners of all abilities who want to improve their running speed, form, strength and fitness.  During the Wednesday evening workouts, runners are divided into small groups of similar ability.  The coach provides the groups workouts that are tailored to their running abilities and goals.

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 John Rusinko.  John is an experienced track and road runner who has been on our coaching team for over 14 years.  John brings a wealth of running expertise and enthusiasm to the program.

Dates: Wednesdays, May 16, 2018  - September 26 2018

Time: 6:15 – 8:00pm

Location: Wakefield High School, 1325 S. Dinwiddie St., Arlington, VA

Fee:  A donation of $150 for the coach is welcomed

Application: A program application can be found here: Track Program Application (2018)

Note for prospective new participants: If you are not sure that 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 can be offered.  Please send a note to elizabeth_ottaway@hotmail.com for details.

 

Winter Maintenance Program 2018-2019

Description: Our winter running program is designed to help runners of all abilities maintain or improve their conditioning during the cold and dark winter evenings.

Workouts 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 stay running and motivated during the colder months with the camaraderie of a fun group of welcoming and spirited runners.

Date: Wednesdays, November 2018 to February 2019

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 metered parking on Madison and Jefferson Drives. The Smithsonian Metro stop is a short jog from the meeting location.

Program Fee: The one-time, nonrefundable program fee is $100.00*.  New participant must also pay the club membership dues: 1 yr $20.00 or 2 yrs $35.00  The program application is available here: WM Application 2017-18.

*A modified program is possible, please contact Elizabeth (elizabeth_ottaway@hotmail.com) for details.  Also if you’re not sure that the program is right for you, please come give a no-obligation try.

 

Spring Hills and Drills Program – 2018

Description: Our six-week Hills & Drills training program is a great way to energize your running after the long, cold winter and to help you get ready for spring races and our summer track program!  The program begins Wednesday March 28th and run through May 2nd at the Iwo Jima Memorial!  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!

Dates: March 28, 2018 to May 2, 2018

Time: 6:00 pm – 7:30 pm

Location: The Iwo Jima Memorial.  The memorial is on Marshall Drive between Route 50 and Arlington National Cemetery in Arlington, VA and is a short jog from the Rosslyn Metro Station.

Parking: The Iwo Jima parking lot is closed but there is parking on N. Meade, N. Nash, and N. Oak Streets.

Program Fee: Free!

Note for prospective new participants: If you are not sure if this is the right training program for you, we encourage you to come to a workout to give it a try!  Make sure to follow us on Facebook or send a note to elizabeth_ottaway@hotmail.com so you will know any program updates.

Long Runs

Wanting to add distance to your weekend run?

Looking for fun and supportive running partners?

Interested in a Saturday or Sunday morning long run?

The Washington RunHers is proud to offer weekend long runs.

The start location varies so contact Betsy Conner (bconner723@gmail.com) for this week’s starting time and place. Each run goes for about 70 to 90 minutes and the pace keeps at roughly 10 minutes a mile. With mostly out & back trails, everyone can join the fun and no one gets lost.

Long runs are held on most weekends. Let Betsy know if you are interested in leading the long run on weekends when she is unavailable.

Contact: Betsy at bconner723@gmail.com