GFR Women's Spring Clinic

Tuesday, March 7 – Tuesday, May 23, 2023 Past event

9:15 PM PST

Salem, Oregon

$138.80 · 7 races

Marathon

Event summary

Get ready to lace up your shoes and join the excitement at the GFR Women's Spring Clinic, running from March 7th to May 23rd, 2023, in Salem, Marion! This invigorating 12-week program, known as PRINCESS STEPS, is designed for women of all fitness levels who want to embark on their walking and running journey. Whether you're looking to get into shape, enhance your fitness routine, or maintain consistency, this clinic is the perfect opportunity for you.

Participants can choose from various groups that will progress together, allowing you to switch groups whenever you wish. This fosters a supportive environment where you can make new friends and exercise buddies, all while enjoying the fun of walking and running. Each week, you’ll also benefit from a 30-minute fitness talk to equip you with the knowledge to start safely and stay injury-free. Don’t miss out on this chance to transform your fitness routine and have a blast doing it!

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Races

Leopard - Walk Group (Slow)

Incl. $8.80 Fee &

Can walk "safely" for a minimum of 25-30 minutes and current pace is slow, 18:00-21:00 minutes per mile (55:55-65:15 5k). Goal: Walk comfortably, building strength and consistency, progressing to a 5k (3.1 miles) with confidence.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Cougar - Walk Group (Moderate)

Incl. $8.80 Fee &

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.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Jaguar - Walk Group (Quick)

Incl. $8.80 Fee &

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.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Tiger - Half-Marathon Walk *Extra homework required!

Incl. $8.80 Fee &

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.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Panther - Walk-to-Run Group

Incl. $8.80 Fee &

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 for several weeks, injury-free, you will struggle. If you have not been walking regularly by the time the clinic begins, you may switch to a walk group and build your stamina first, then do the Panther group in the August clinic.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Cheetah - Run/Walk Group

Incl. $8.80 Fee &

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 me at [email protected] and I'll be happy to help you.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed
Bobcat - Run Group

Incl. $8.80 Fee &

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. Warm-up pace is 10:00-10:30. Training pace ranges but is typically 9:00-10:00.

Tuesday, Mar 7, 2023 (9:15 PM PST)

$138.80

Entries closed

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.