TRAINING PROGRAMS

Half Marathon and 10k Training Programs

2019 WINTER Half Marathon Training

Feb 2 – May 11

COST : $125

The half marathon program will begin with a 3-mile run or walk so please be prepared prior to this program beginning. Beginning on Saturday, February 2 at 8:30 am at Stony Creek Metro Park we will train for the Back to the Beach Half Marathon which is on May 19, 2019.

2019 WINTER Couch-to-10K Training

March 23 – May 11

COST: $80

This program will take you from the couch to running at 10K (6.2 miles). At the beginning of the training, you will run or walk for a set amount of time increasing it every week. As your endurance builds you will switch from minutes to miles. This program will train for the 10k at the Back to the Beach races on May 19. Train at Stony Creek on Saturdays at 8:30 am.

2019 FALL Half Marathon Training

June 6 – November 10

COST : $140

This program is designed to give you incentive and motivation to get off and stay off the could and get you ready for some fall race. You can train for a half marathon or just give you a group to run throughout the summer. The half marathon program will begin with a 3-mile run or walk so please be prepared prior to this program beginning.

Couch-to-5k Training

2019 Couch to 5k - SPRING

Tuesday, April 9 – June 4
- Hanson’s Running Shop, Royal Oak 6:30 pm
Wednesdays, April 10 – June 5
- Hanson’s Running Shop, Lake Orion 6:30 pm
Thursdays, April 4 – May 30
- Rochester Community Park (Duck Pond) 6:30 pm

COST – run or walk: $65

Take the time for yourself and train for a 5k race or just have a group to run or walk with during the week. This couch-to-5k training program is just right for everyone!

Programs will meet once per week and your workout will be based your average pace. You will increase the time you run or walk every week until you are prepared to participate in a local 5k race.

2019 STROLLER PROGRAM

June 3 – August 14
COST – $100

The #SoMo Strollers are in their third season in Rochester, MI! The mission of this group is to provide a safe and informative place for parents to begin walking (and possibly running) with their child(ren) in strollers.

Meeting each week for either a Wednesday morning or Monday evening session (or both), the group will learn proper technique, receive nutritional tips and learn how to get and stay fit while including the kids in the fun. The goal of the #SoMo Strollers is to walk or run a 5k of your choice (from a list of family-friendly community races) as well as meet and make friends that share your own fitness goals.

Groups will follow a training program that increases by minutes, not miles, each week. Do not be intimidated by this! Our group leaders will coach, motivate and support you every step of the way.

Kid’s Club

2019 Kid’s Klub

June 19 – August 14
COST: $50 for one child, multiple child discounts available

It’s time to burn off some of that extra energy while you train for a couple of summer 5K (3.1 miles) races. You will run with other kids going at the same pace as you. Each group has a trained group leader (adult) and their assistants (kids) helping you to build endurance to reach your goal.

Drop-In Training Punch Card

Purchase a Punch Card now!

Cost: $70 for ten drop-in training sessions

Our “Punch Card” will give you an opportunity to participate even if you are not able to commit to an entire training program but would like to drop in and run or walk with a group. By purchasing a punch card, you have 10 “drop-in” visits to any training program during the 2017 year season.

Once you register for this program you will be sent a punch card, you will need to bring this every time you come to run or walk with a training program group during a regularly scheduled training session.

Included in Training Program

Trained group leaders

Weekly group training run or walk

Weekly training calendar

Entrance to vouchered race(s)

Training shirt & shoe tag ID

Discounts at local running store

All training programs meet once weekly for a group workout. Each group member is also given "homework" workouts to complete throughout the week to build stamina and endurance.

Groups are Important

The GROUP is what makes this program successful, they give you the expectation of showing up, the motivation to continue and will celebrate each achievement with you. During the group workout you will build your endurance and then you will be asked to run or walk on your own two other times during the week, this will build your stamina.

Your group becomes your training family throughout the program. Not only will you achieve your goals, but you'll have fun doing it with your new friends. That's what Socially Motivated Wellness is all about. Groups of friends who are motivated to live a life of wellness.

Intervals & Pace

You'll be placed in a group based on your pace. All groups used an interval method of training which includes run/walk/run or walk/shuffle/walk.

Intervals are used for the entire workout, we don't "graduate" to running or walking quickly all the time. Using this interval method of training cuts down on injuries, allows you to go further and actually faster because you are taking a break. When you walk your heart rate and breathing slow down and you are using different muscles. The benefit of this type of training is that you are in a group, the group provides expectations (that you show up), encouragement and motivation.