Annapolis Striders ET's Jesters Spring 2026 5K Beginning Runners Training

Click on "Sign Up" in the upper right to register! Come join our “Get Off the Couch” Run/Walk Program for Beginning and Inexperienced Runners! Training Starts Tuesday, April 28, 2026 Whether you are new to running or trying to return to running, this is a program for you. This class is intended for all who are looking to “get off the couch with no running experience at all” and do a 5K (3.1 miles) distance. Winter Warriors ( starting on Tuesday, April 28, 2026 ) 5k Beginning Runners Program is a ten week run/walk program starting with a week one, 1 minute run, 2 minute walk over 20 minutes, three times a week with a gradual increase of running time of about 1 minute a week until week ten with a 20 minutes continuous run. Pre-run dynamic warm up exercises and walk with a post-run cool-down walk, static stretches are included. The graduation race goal is the Women's Distance Festival and Run After the Women 5K ( held on Saturday, July 11, 2026 ). Race fees are separate and NOT included in membership fees, and participation in those races is not required to join the training program.. A race preview run is available to participants the weekend before the race. Program Prerequisites: Participants should be capable of walking briskly for 20 minutes and should check with their health care professional prior to starting any fitness program. An Educated Runner Is A Better Runner The Program features weekly discussions on running topics such as shoes, running attire and gear, proper running form, hill work, core and strength training, heart rate zones, injury prevention, runner’s safety, nutrition, and cross training. When and Where Saturdays 8 AM Outdoor 1/4 mile rubberized surface track and a paved trail around the Bates Middle School. Bates Athletic Complex – Weems Whelan Field 935 Spa Road - turn at the traffic light at City fueling station Annapolis, MD 21401 Tuesdays and Thursdays 6 PM Outdoor 1/4 mile rubberized surface track and a paved trail around the B