What is LAWRW

LA Women Run Walk (LAWRW) is a 10-week training program dedicated to getting women off the couch and on their feet in LA.

Who is LAWRW for?

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.

How do I know which group to join?

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.

When do I choose the group I want to join?

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.

What are the age limits?

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.

When is registration?

Registration opens January 1, 2017 and runs through March 27, 2017.

How can I register?

You can register online HERE or via mail. Mail registrations must be received by March 27, 2017

When does LAWRW start?

LA Women Run Walk begins on Monday, April 3, 2017 at Griffith Park in Los Angeles.

Where do we run or walk?

All training workouts will be held in Griffith Park in Los Angeles. The graduation 5K will also be held in Griffith Park.

When are the training runs/walks?

Participants will meet with their coach every Monday at 7pm beginning April 3, 2017.

What if I can't make one of the workouts?

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.

How long is the program?

LAWRW is a 10-week training program that begins April 3, 2017 and concludes with a graduation 5K on June 10, 2017.

When is the graduation 5K?

The graduation 5K takes place on June 10, 2017 in Griffith Park in Los Angeles.

How much does it cost to participate in LAWRW?

Registration for LAWRW is $75 and can be paid via credit card online or via check with mail in registration.

What does registration include?

Registration includes the 10-week training program, participant t-shirt, celebratory 5K and 10 weeks of premium access to Rock My Run.

What is expected of me as a participant?

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.

How will I know what workout to do on my own?

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.

Should I stop doing my current workouts during LAWRW?

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.

Who can come to the 5K event?

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!

Who do I contact if I have more questions?

Please email us at lawomenrunwalk@gmail.com if you have additional questions not answered here.