Ready for 5K/5-Mile/10K

This program is designed to help walkers, walk-runners, and runners who want to traverse the 5K, 5-Mile, or 10K distance, whether they have previously done their selected distance or not. There is no obligation to register for any race, and if you choose to register for one, that is a payment to the race. 

The program targets three groups' goals:

• walkers who want to gradually increase the amount of mileage they do so that they can complete a 5K, 5-Mile, or 10K
• walk-runners who want to increase the speed of their walk-run to shorten their 5K, 5-Mile, or 10K times
• those who want to train to run a 5K, 5-Mile, or 10K without walking

All "Ready for" programs take participants from where they are to their chosen distances and cover at least six weeks, with many coached in-person workouts (including 5K, 5-Mile, and10K practice for the participants' chosen training distances), a practice of at least 70% of their specific distance, a comprehensive training plan (tweaked midway, if needed, as the participants progress), and a private training group on Facebook.

When:
Tuesdays and Thursdays either at 8 a.m. for morning only sessions or 6 p.m. for traditional weeknight/weekend morning sessions.
Saturdays, 8 a.m. for both sessions

Where:
Most workouts are at Greece Canal Park, Millennium Lodge, at 241 Elmgrove Rd., Rochester, NY 14626 until too dark for the park (it closes at dusk). When GCP is closed, sessions typically move to nearby Henpeck Park, Cherry Creek Ln, and Canal Ponds Park.

What:
Tuesdays are hill workouts. Thursdays are speed workouts. Saturdays are long distance workouts.

Why choose Ready for 5K/5-Mile/10K for your training?

• No minimum pace requirement.
• No previous experience required for 5K; experience may be required for 5-Mile and 10K, if the session is a shorter one.
• Small program size means Vickey gets to know you well enough to lightly tailor a program to your goals and needs.
• Vickey is an experienced walker and runner who has raced a wide range of paces and distances, so she can relate to a variety of issues and concerns.
• You choose which 5K/5-Mile/10K to participate in, if you want to do an official 5K/5-Mile/10K at all.
• It's cost effective and provides personalization and individual attention in a small group setting where the coach gets to know each participant. 
• All participants are welcome from people just starting to walk for fitness to those who have been racing for years.