GFR Women's Spring Clinic
- Date Tue 4th March 2025 - Tue 20th May 2025
- Location Salem, Oregon
- Price $117.60
- Races 7 races
- Distances Marathon
Event summary
Get ready to lace up your sneakers for the GFR Women's Spring Clinic, taking place from March 4 to May 20, 2025, in the beautiful city of Salem, Marion! This vibrant 12-week program, known as PRINCESS STEPS, is designed for women of all fitness levels who are eager to embark on a journey towards improved health and wellness. Whether you're a beginner looking to start walking or running, or someone wanting to enhance your current routine, this clinic offers the perfect supportive environment.
Participants can choose from various groups that progress throughout the clinic, ensuring everyone can find the right pace and challenge. Enjoy the camaraderie of fellow participants as you make new exercise friends, and feel free to switch groups whenever you like! Each week, the clinic features a 30-minute fitness talk, providing valuable insights on starting a fitness program and staying injury-free. After the informative session, you’ll hit the ground running (or walking) with the guidance of experienced leaders. Don't miss this fantastic opportunity to discover the joy of walking and running while making lasting connections!
Participants can choose from various groups that progress throughout the clinic, ensuring everyone can find the right pace and challenge. Enjoy the camaraderie of fellow participants as you make new exercise friends, and feel free to switch groups whenever you like! Each week, the clinic features a 30-minute fitness talk, providing valuable insights on starting a fitness program and staying injury-free. After the informative session, you’ll hit the ground running (or walking) with the guidance of experienced leaders. Don't miss this fantastic opportunity to discover the joy of walking and running while making lasting connections!
Organiser's Description
The Women's Beginning Walking and Running Clinic, PRINCESS STEPS, may be what you've been looking for. Whether you want to get into shape, improve your current fitness or simply work on consistency, this is your golden opportunity.
Select from different groups, each one progressing throughout the 12-week clinic, March through May. Benefit from the camaraderie and energy of your group and change groups at any time. Get to know others and develop new exercise buddies. Experience how fun walking and running can be and have a wonderful time!
Each week includes a 30-minute fitness talk to help you learn the basics of starting a program and staying injury-free. Following the talk, leaders will guide you and your group through your walk, walk/run or run.
Select from different groups, each one progressing throughout the 12-week clinic, March through May. Benefit from the camaraderie and energy of your group and change groups at any time. Get to know others and develop new exercise buddies. Experience how fun walking and running can be and have a wonderful time!
Each week includes a 30-minute fitness talk to help you learn the basics of starting a program and staying injury-free. Following the talk, leaders will guide you and your group through your walk, walk/run or run.
Races
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Leopard - Walk Group (Slow)
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Can walk "safely" for a minimum of 30 minutes and current pace is slow, 18:00-20:00 minutes per mile, 56:00-62:00 for a 5k (3.1 miles). Goal: Walk comfortably, building strength and consistency, progressing to a 5k (3.1 miles) with confidence. -
Cougar - Walk Group (Moderate)
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Currently walks comfortably. Walk pace is casually moderate, 16:30-17:45 per mile (51:22-54:28 5k). Goal: Get consistent/get-in-shape. Walk a 5k event. Consistency is more a focus than pace or speed. If you want to get quicker, you need to build consistency and strength first. You will get more fit just by improving your consistency with the Cougar group. -
Jaguar - Walk Group (Quick)
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
You're quite active and your walking pace is already relatively quick, 14:00-16:00 minutes per mile (44:03-48:37 5k). Goal: Continue to build on your current fitness and pace. Work towards a quicker pace and walk a 5k or 10k event, briskly. You'd like to improve your fitness and pace through consistency and good form and you're willing to put in the extra effort to maintain that quicker pace over a 5k or 10k. -
Tiger - Half-Marathon Walk *Extra Homework Required!
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Goal: walk a Half Marathon (13.1 miles). Criteria: Able to walk 4-5 miles at a time and 10-12 miles per week at the beginning of the clinic. Training for a half marathon is significantly more of a time commitment vs. 5k/10k. You must be injury-free when beginning. Mileage begins at 12-13 miles per week, Week 1, and progresses to 26 miles per week by week 9. This averages out to approximately 7.5 hours per week. Don't sign up for this group if you're not prepared to make that extra commitment to walk a half marathon. -
Panther - Walk-to-Run Group
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Currently walking and wish to sensibly transition to running. Goal: Complete a 5K (3.1 miles). Important suggestion for Panther group participants: Walk 30-45 minutes, 3-4 days/week for 6-8 weeks prior to the beginning of the clinic for a safer transition to running. Note: If you are out of shape and try to start running before you have been walking regularly (and injury-free) for several weeks, you will struggle. If you have not been walking regularly by the time the clinic begins, you may switch to a walk group. -
Cheetah - Run/Walk Group
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Currently running some. Active 3-5 days/week. Goal: Complete a 5K run or walk/run a 10K. If you're not sure about which group to register for, please contact Susan at [email protected] and she will be happy to help you. -
Bobcat - Run Group
Incl. $7.60 Fee
Tue 4th March 2025 (6:15PM EST)
$117.60
Currently running 3 or more days/week. Get stronger through consistency and accountability, focusing on good form and a little quickness. Goal: Run a 5K or 10K Race.
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