Types of Programs

We have programs for all levels of runners and walkers.  You can also download the Training Program Application Form (pdf) for all the programs listed below.

Utilizing an interval style of training, groups will train using run/walk/run intervals.  For example, if you run a ten minute mile, you would use intervals of running for 3 minutes and walking for 1 minute.  (Remember, at the Placement Expo you will comfortably run a mile or two so that you are placed in the proper group.)  The intervals will be adjusted for the groups with a faster or slower running pace.  There will be groups which are working to finish the race and also speed work groups to improve time. The speed work groups will participate in group runs and also do actual track speed workouts. The run/walk/run method will be used with both the 5k and half marathon running program.

Walk/Shuffle/Walk for the Walking Program

The Walk/Shuffle/Walk program uses an interval method of training.   Participants will walk at the Placement expo to be placed in the proper groups.  The intervals will be walk/shuffle/walk with groups at different paces.  There will be non-speed work groups and a speed work group.  The walk/shuffle/walk method will be used with the 5k and half marathon walking program.

Non-Interval Running Groups

For those who would like to train without using walking intervals, we have two groups:

• A 5k group for those who would like to run the entire 5k race without walking.
• A half marathon speed work group.
 

Programs Available	Half Marathon Run	Half Marathon Walk	5k Run	5k Walk
Intervals
Non Speed Work	x	x	x	x
Speed Work	x	x
Catalpa Oaks - Non Speed Work	x
No Intervals - Continuous running or walking
To Finish			x
Speed Work	x

 

Couch to 5k Program

For those who would like a shorter program or need to jumpstart their spring training, we will offer a "Couch to 5k" Training Program in Rochester.  Run in conjunction with Rochester Avon Recreation Authority (RARA), this 6-week program begins April 12.

 

This program is for ANYONE.  If you have never run or walked before and would like to try it out or if you have been a "couch potato" all winter and need to jumpstart your training prior to the half marathon program, this is for YOU.

 

Training begins on April 12 with 6 weeks of workouts.  You can choose a running or a walking program. This program also uses the interval method of training with run/walk/run for the running program and walk/shuffle/walk in the walking program.  There is no speed work in this program.

 

When you join the program you will receive:

• FREE entry into a 5k race held on June 2 in Rochester,
• Training t-shirt,
• Group workouts led by trained Group Leaders,
• Weekly email newsletter with information on locations of training sessions, running and walking info and motivational thoughts
• Discount on full Brooksie Way Half Marathon Training Program