LA Women Run Walk (LAWRW) is a 10-week training program dedicated to getting women off the couch and on their feet in LA.
LAWRW is for women of all ability levels. We have four groups for participants to choose from: walkers, beginning runners, intermediate runners and advanced runners.
Anyone can join the walkers group. For the running groups, we ask that you follow the paces below to choose which group to join.
Beginning Runners: This group is for you if you’ve never run before, you currently run at a 12:00 to 14:00 minutes per mile pace or you used to run and are returning to running after time away.
Intermediate Runners: This group is for you if currently run 3 days a week and or 10 miles/week at an average speed of 10:00 to 11:59 minutes per mile.
Advanced Runners: This group is for you if currently run 4-5 days a week or 20 miles/week at an average of 9:59 minutes per mile or faster.
You have a few options where this is concerned. When you register, either online or via mail, we ask that you select the group with which you want to participate. This helps us keep the group sizes appropriate for ability levels. However, if you start the program with one group and decide you want to move up or down (say from beginning runner to intermediate runner), you are welcome to do that. You just need to let your coach know.
The minimum age is 12 years old. There is no maximum age as long as you are able to keep up with your workout group.
Registration opens January 1, 2017 and runs through March 27, 2017.
You can register online HERE or via mail. Mail registrations must be received by March 27, 2017
LA Women Run Walk begins on Monday, April 3, 2017 at Griffith Park in Los Angeles.
All training workouts will be held in Griffith Park in Los Angeles. The graduation 5K will also be held in Griffith Park.
Participants will meet with their coach every Monday at 7pm beginning April 3, 2017.
We ask that participants commit to the 10-week program. However, we also understand circumstances arise that may result in needing to miss a week. In which case, we ask that you complete all three workouts that week on your own. The workouts will be available on-line.
LAWRW is a 10-week training program that begins April 3, 2017 and concludes with a graduation 5K on June 10, 2017.
The graduation 5K takes place on June 10, 2017 in Griffith Park in Los Angeles.
Registration for LAWRW is $75 and can be paid via credit card online or via check with mail in registration.
Registration includes the 10-week training program, participant t-shirt, celebratory 5K and 10 weeks of premium access to Rock My Run.
We ask that you attend the Monday evening training runs. Additionally, we ask that you complete two more workouts (provided to you) before the next session with your coach. Completing these workouts will keep you on track with the progression of the workouts.
Participants will be asked to complete the same workout they did with their coach two more times during that week. Workouts will be available to participants on the LAWRW website and via coaches.
LAWRW encourages participants to continue their existing strength/resistance workouts during the program. Additional cardio workouts are optional, however, we ask that you do not replace a LAWRW workout with any other workout.
Only participants and coaches are allowed to participate in the graduation 5K. However, we encourage you to invite family and friends to come cheer you on! It’s a celebration of your accomplishment!
Please email us at firstname.lastname@example.org if you have additional questions not answered here.