YMCA Running Club

Take the first step on a journey to a healthier, happier you!

Whether you’re a seasoned marathoner or just taking your first steps in the running world, the YMCA Running Club is here to help you get started and keep you going strong! If you’ve got sneakers and a front door, you can get fit and make new friends with our expert coaching and supportive community.

Session 1 is just in time to help anyone move from couch to 10k to prepare for the Turkey Chase Charity Race on Thanksgiving Day! Prepare for the 10k or the 2 mile, it’s up to you! We don’t care how fast or slow you go. Every step is a step in the right direction towards a healthier you and a stronger community.

View the schedule below to get started training anytime!

Session 1: September 16th – November 18^thIncludes:

Supported weekly runs for beginners and intermediate runners
Weekly training tips from your running coach
An exclusive Running Club technical shirt
10 free visits to YMCA Bethesda Chevy-Chase
A fun and supportive group to run with!

Join Anytime and Run Your Way to Fitness!

The YMCA Running Club will be an ongoing offering out of YMCA Bethesda-Chevy Chase to keep you motivated and moving all year long!

Build Your Endurance AND Lasting Friendships

Running is better with friends! The YMCA Running Club is not just about logging miles; it’s about connecting with others in your community.

Set and Achieve Goals

Whether you dream of completing your first 5K or setting a personal best in a marathon, our club provides the structure and support to help you reach your running goals. You’ll be amazed at what you can accomplish with the right guidance.

Access to Experts

Benefit from the knowledge and experience of our certified running coaches. They’ll help you improve your form, avoid injuries, and provide guidance to enhance your performance.

To join, register for the Turkey Chase Charity Race and choose Running Club as an add-on option. And follow the Turkey Chase Charity Race on facebook for weekly tips and inspiration!

TURKEY CHASE OVERVIEW

CROSS TRAINING

WARM UP

WEEK 1

Week 1 Notes

This week we will use a conversation pace (recovery run or aerobic training paces) for all runs.
You should be able to speak comfortably while running and have a rate of perceived exertion (RPE) of 4-6 on a scale of 1-10. Or, if you – 65% to 70% max heart rate, (RPE of 4-5 out of 10).
Each week, there are three running days, two cross-training days, and two rest days.
Don’t worry! You can do a run/walk combination, as needed. Run/walkers should try out progressive run/walk ratios during the training period, i.e., starting at 1:1 (run 1 min, walk 1 min), or at 2:1 (run 1 min, walk 30 sec), then progressing to 3:1 (run 90 sec, walk 30 sec), and then 4:1 (run 2 mins, walk 30 sec).
If you have been running somewhat regularly recently, you can run at an aerobic training pace (conversation pace – vigorous intensity – 70% to 80% max heart rate, RPE of 5-6 out of 10).