2025 Annapolis Striders Winter Warriors 5K Beginning Runners Training

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Come join our “Get Off the Couch” Run/Walk Program for Beginning and Inexperienced Runners! Training Starts Sunday, November 24, 2024

Whether you are new to running or trying to return to running, this is a program for you. This class is intended for all who are looking to “get off the couch with no running experience at all” and do a 5K (3.1 miles) distance.
Winter Warriors (starting on Sunday, November 24, 2024) 5k Beginning Runners Program is a ten week run/walk program starting with a week one, 1 minute run, 2 minute walk over 20 minutes, three times a week with a gradual increase of running time of about 1 minute a week until week ten with a 20 minutes continuous run. Pre-run dynamic warm up exercises and walk with a post-run cool-down walk, static stretches are included.  

The graduation race goal is the Valentine’s 5K (held on Saturday, February 8, 2025). Race fees are separate and NOT included in membership fees, and participation in those races is not required to join the training program.. A race preview run is available to participants the weekend before the race.

Program Prerequisites: Participants should be capable of walking briskly for 20 minutes and should check with their health care professional prior to starting any fitness program.

An Educated Runner Is A Better Runner

The Program features weekly discussions on running topics such as shoes, running attire and gear, proper running form, hill work, core and strength training, heart rate zones, injury prevention, runner’s safety, nutrition, and cross training.

When and Where

Sundays 8 AM
Outdoor 1/4 mile rubberized surface track and a paved trail around the Bates Middle School. 
Bates Athletic Complex – Weems Whelan Field
935 Spa Road - turn at the traffic light at City fueling station
Annapolis, MD 21401

Tuesdays AND THURSDAYS 6 PM - CHANGED NOT AT AACC
Outdoor 1/4 mile rubberized surface and lighted track.  
Annapolis High School track - turn at traffic light, bear left of school building
2700 Riva Road
Annapolis, MD 21401 

HEALTH INFORMATION

All participants are expected to follow and abide by federal, state and local health laws, rules, regulations, restrictions and guidelines.
The following advisements and expectations to participants for all group runs:

• Do not participate if you are feeling sick or ill, and have a fever, or if you have been in contact with someone unrecovered from contagions..
  - Persons from high risk groups for contagions should consult their medical professional before participating.
  - Do not spit from your mouth or "nose rocket" your nose in public - bring along tissues or a small towel/hanky instead during this activity. If you must spit, do so away from people and foot traffic areas.
  - Do not share personal items, such as hydration, energy gels, towels, etc.
  - Participants will self carry personal hydration (bottles/packs), and use hydration stations or fountains for refill only.
• - Participants whose actions do not meet expectations, and/or are creating risk for themselves or others, will be required to exit the group activity temporarily or permanently at the discretion of the coaches or Annapolis Striders leadership . 

- Should you test positive for contagions, do not participate in any group activities until you have have recovered and received approval from your doctor to return to the group.