WELCOME TO VALLEY WOMEN'S RUNNING TEAM

What to Expect                        

• Hard Work..          
• Fun!   
• Camaraderie
• Encouragement
• Improved Health and Fitness
• Improved race times
• Quality Coaching

Please visit our "Membership Downloads" page to print and sign required waiver and questionnaire forms. These must be completed before participating in VWRT workouts.

                     Recommended Reading........

"Galloway's Book on Running"  Jeff Galloway

What to wear and bring:

• Layers on top with a jacket- Start warm and dress in layers, as it will allow you to adjust your body temperature as you continue to warm-up and workout.
• Running pants/shorts that allow for movement without restriction.
• Hat/ headband and gloves- Palmer in the Spring?  Need we say more:)
• Running shoes-Check for excessive wear on the bottoms.  It is best to start the season with a good pair of running shoes.
•  Water - It is important to stay hydrated before, during and after your workout.
• Watch- Digital is best for our tailored workouts.
• Change of clothes (optional)          

                    Recommended Schedule:

• Do at least three easy and one long run between now and our first session.
• Once we start the season, take Mondays off.  (If you're cross-training, swimming is okay, but no weight training; you need to be fresh for Tuesday)
• Do your long run Saturday or Sunday.  Do not increase your long  run more than 10% each week, in either time or distance.

5:45 - 6:00 - Warm-Up  - Arrive at PHS & begin warm-up with easy, slow running on Janacek Trail, Hemmer Rd, or on the track.

6:00-6:15 - Gather on the track for workout instructions, strides and drills.

6:15-7:15    Workout

• New runners and members will be given time to ask questions and get extra support from one of the coaches after instructions are given.

• The workouts will be tailored to meet the needs of each  members's fitness level and goals.

• Coaches will design the workouts for the season using sound training principals of progression.

• We will discuss running form, technique, proper breathing,  and general fitness strategies.

• Pace  groups  will be used during the workouts.

7:15-7:30 - Cool-down

Walk/jog  10  minutes on track or trail. Don’t forget to drink water or a recovery drink on the way home!

• Coaches will be available after the workout to meet and answers questions.

Questions? Contact one of the Coaches or Board Members.