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Walk & Run 101: Beginner 5k Program

Chase your next big goal with Columbus Running Company and Walk & Run 101, a beginner 5k program

 

It all starts with a single step. We're here to guide you through that step and beyond as you prepare for a 5k. 

CRC's WALK & RUN 101 program is designed for all abilities, ages, and experience levels. Week by week, we'll offer guidance, in-person training sessions, and everything you need to build towards your goal finish line. The program is beginner-friendly but also open to anyone preparing for a 3.1 mile race distance. Join us this winter and spring as we chase our goals together!

 

Start moving this winter by joining the Columbus Running Company’s Walk & Run 101 program. This beginner-friendly 5k program includes a 10 week training plan designed to lead you through the preparations needed to finish a 5k. You'll be guided by in-person coaching and training emails. We're there to support you every step of the way.

PRESEASON INFO SESSION: 

  • WHAT: A free preseason info session where we'll cover the basic details of the season ahead. There's no running or walking at this event, and you don't have to be fully registered for the 101 program in order to join us at the info session. Bring your questions!
  • WHEN & WHERE, SESSION #1: Sunday, January 21st from 2-3pm at the Grove City CRC (3990 Broadway in Grove City)
  • WHEN & WHERE, SESSION #2: Sunday, January 21st from 5-6pm at the Dublin CRC (6465 Perimeter Drive in Dublin)
  • RSVP: If you haven't officially registered for Walk & Run 101 but you'd like to learn more, please RSVP here for the info session (note: RSVPing for the info session is not a commitment to joining the Walk & Run 101 program - it's just a chance to come learn more!) 

THE WALK & RUN 101 SEASON: 

  • WHEN: Our training season starts on Saturday, January 27th. Our season ends with our 5k on Sunday, April 7. 
  • WHERE: Coach-led, in-person training takes place every Saturday at 8am from both the Grove City CRC (3990 Broadway) and Dublin CRC (6465 Perimeter Drive).
  • WHAT: You'll receive a training schedule, weekly coaching messages, in-person training each Saturday, perks like a CRC gift card and tech shirt, and entry into the April 7th Choo Choo 5k.
  • TOPICS COVERED: As the weeks go by, you'll learn about form, nutrition, injury prevention, race etiquette, proper shoes, and a whole lot more.
  • RACE DAY EXPERIENCE: We'll meet as a group at the Choo Choo 5k. We'll pump you up with one last pep talk before heading to the starting line to earn that finisher medal!
  • COST: Early bird registration is $70 through January 21st. Late registration is $80 from January 22-30. 

Come run or walk your way to fitness with CRC in 2024.

 

Registration for our 2024 Walk & Run 101 is $70 (early bird through January 21) or $80 (late registration from January 22-30). All registrants will receive:

  • An introductory email that is full of tips to get you started
  • Access to a coach-led info session to kick things off
  • Weekly coaching emails which will include subjects such as nutrition, pacing, stretching and warming up, form, etc. 
  • Weekly coach-led training runs and walks
  • Ten week 5k training schedule with three runs or walks each week
  • A CRC tech shirt (a $30 value) 
  • $10 gift card to Columbus Running Company

 

YOUR WALK & RUN 101 HEAD COACH: 


Hi, I’m Johanna! I have been running off and on for many years but consistently for the last three years. I love running at all the different Metro Parks and especially enjoy doing that with buddies. I also like running with my dog, Rosie. I can't wait to help you reach for your own goals! I'll be leading the group in Grove City and will be sending out the weekly coaching emails. Reach back out at any time with questions. 

Sherry Nowell, a Walk & Run 101 alum who is now an RRCA-certified running coach, will be leading our Dublin group. She got her start in this very same program and is now a seasoned running veteran. Together, we're excited to help you reach your own goals!

 

I'm a total beginner and I'm sure I'll be the slowest. Is there a place for me?

For sure! There's a place for everyone in the walking and running community, and there's no judgement about pace or ability. We all have to start somewhere, and there's a place for you on our starting line. Let's do this!

Can you tell me more about the preseason info session?

Each season of our Walk & Run 101 program begins with an information session. At this event, we'll be covering the basics of your training plan and it's a great chance to meet with our head coach. Bring your questions. Let's use this night as a chance to jumpstart your two month buildup towards race day.  

There is NO walking or running workout scheduled at our information session, so it's a low-key opportunity for you to ease into the program. After that, we'll host our weekly workouts every Saturday at 8:00am at both the Columbus Running Company in Grove City and in Dublin. Our winter information sessions are on Sunday, January 21st (2pm at 3990 Broadway in Grove City and 5pm at 6465 Perimeter Drive in Dublin). Register to train with us this season, and we'll see you at one of our information sessions as we get started on the path to that 5k finish line together.

Which race are participants taking part in?

This is a 5k training group. For our current season, weʼre targeting the Choo Choo 5k on April 7th

What if Iʼm preparing for a race other than the groupʼs primary goal event?

Youʼre welcome to use the CRC training plan for any race of your choosing. Just remember that your Walk & Run 101 registration does include automatic entry into the Choo Choo 5k. 

I canʼt make it to every training session. Can I still take part in the group?

Of course. Join us when you can, and put in those solo miles when you canʼt. Weʼre here to help you prepare for that big race, one way or another.

How do the group trainings work?

The group meets at 8am at both the Columbus Running Company in Grove City and in Dublin. Weʼll make a course announcement around 8:05am, and the workout will begin shortly after that. Weʼll have digital maps available for each route.  

I'm nervous about group runs & walks.  What do you recommend?

Runners & walkers are a low-key, inviting group. We recommend that everyone give the group workouts three tries. The first time might feel a little overwhelming, as you learn the ropes, but the second time is much easier. By the third time, you'll be a pro. We hear a lot of people who worry about being the slowest participant out there. As beginners, we all started from that same point, and we'll have a big mix of abilities throughout the season. If you're willing to step outside of your comfort zone a bit and meet a lot of new people, we'll find others for you to share the miles with all season long. 

What paces and ability levels are in the group?

Every season, we have a mix of both beginners and experienced runners & walkers - but most of our 101 members are pretty new to walking or running. Everyone has to start from scratch at some point, and we're here to help guide you as you get moving.  

Iʼve struggled with motivation in the past. What does CRC offer to help keep me going?

First off, a group dynamic helps a TON when it comes to keeping your motivation going. As you get to know others, positive peer pressure is going to keep you coming back. On top of that, weʼll be in touch via our coaching emails throughout your training season to keep you excited about coming out on Saturday mornings to share the paths with us. We'll even have a dedicated 101 coach on hand to help at the group runs & walks. 

What sets Walk & Run 101 apart from other beginner programs?

After almost two decades, Walk & Run 101 has led so many others into lifelong running and walking routines. We're going to boost your training through a ton of resources shared via our weekly coaching emails. We believe you will find these coaching messages not only informative but also motivational to keep you on pace. Aside from the training, you will also receive a training shirt, coupon, and coaching support.  

How do I access my training plan? 

Once you register for the season, you'll receive a confirmation email. This email will contain your training schedule. 

This all sounds super awesome. What do I need to do to get started?

Aww, thanks. Register today and then lace up the shoes to join us every week from now until race weekend. Good luck.

 

Further questions? Contact us at [email protected]

 

 

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