The 16th Training Challenge prepares you to participate in the Delightful Run for Women 5K. There are 4 levels this year - speed walking, run/walk, beginner walk to run and the intermediate/advanced run program. The speed walking program will focus on walking the 5K on May 30, 2026. You will learn to vary your pace, walk efficiently and build cardio vascular fitness. The run/walk program is built off of Jeff Galloway's successful run/walk concept. Participants will follow a progressive run/walk program that works for their pace and goals. As always we will offer a beginner run program for those who are new to running or are coming back after a break. This program starts with run/walk and progresses to a 5K run as we head to May 30, 2026. Our intermediate program is for those who have completed a 5k or want more challenging workouts. Our advanced program is for those athletes ready for focused speed and distance workouts. Athletes should already be able to run five (5) or more miles at a time. The Advanced program is open to all paces. For 10+ weeks starting March 23, give your motivation a boost, improve your performance and make some new friends by choosing to participate in the 2026 Training Challenge. We are back to group runs with our awesome mentors. You will meet with with a mentor at the chosen day, time and location. Your mentor will lead you through the workout for the day. You will be able to attend multiple workout locations during the week. We will ask you which locations you will attend most often so that we can plan with our mentors. We hope that everyone will be able to attend the Saturday workouts at the Halfmoon Town Park. Tentative Locations: Monday 6:30am - SUNY Albany, Albany, NY Monday 1pm - Cicotti Center parking lot Monday 6pm - 15 Cornell Road, Latham Wednesday 6pm - Bethlehem Rail Trail Wednesday 6pm - SUNY Albany Wednesday 6pm - Siena Campus - Marcelle Athletic Complex (MAC) Wednesday 6pm - Southern Saratoga Y - One Wall Street, Clifton Park, NY 12065 Wednesday 6pm - Glenville Y - 127 Droms Rd, Scotia, NY 12302 Wednesday 6pm - Saratoga Regional Y - 290 West Ave Saratoga Springs, NY 12866 Wednesday 6pm - Hudson Valley Community College, Troy, NY Saturday 8:30am - Town of Halfmoon Park - 162 NY-236, Clifton Park, NY 12065 Please make sure you join our Facebook page at https://www.facebook.com/rfwtrainingchallenge

The Capital Kids 3k is a timed 1.86 mile race for boys and girls - suggested ages 6-14 - and takes place immediately following the Run for Women 5k on Washington Avenue.

This virtual version of the Training Challenge allows you to receive the weekly workouts and complete the program on your own. You will receive videos explaining each workout along with videos with running tips to help you progress through the program. Virtual participants will have a mentor who will be doing weekly check-ins. You will receive a Training Challenge shirt (mailed to you for no additional cost). You must also sign up for the 5K (virtual or in person). In 2025 we will offer our popular in person group training at a variety of locations once again! You have an opportunity to meet with a group at least once per week. You can register for this program by signing up for the 5k and the Training Challenge.

This is a great way to take part in the Run for Women 5k for 2025 -- outside of the in-person event. We know that some people will be more comfortable with a virtual option. We also want to be able to include athletes who cannot attend in person on race day. Once registered you will receive a series of emails with instructions. You will have one week to complete a 5k run on your own and upload results to our site. You can run/walk your 5K any time between May 25 and June 1, 2025. After completing your 5k your results will be posted and your swag will be mailed out.