_ The 2019 4RUN3 Holiday Race Series:

Get in the holiday running spirit this season with 4RUN3!  With so many great area holiday 5Ks and 10Ks, we are now offering a program that will help you train for all of them!  

Choose from 3 options:

1.     Fall 5K/10K Program Only: 9 Weeks for $60

• Begins on Tuesday, 10/29/19
• Concludes at Gordy's First Race on 1/1/20 
• 16 sessions (19 if you include the three races)

2.    Holyoke 10K Program Only: 11 Weeks for $75

• Begins on Saturday, 1/4/20
• Concludes at Holyoke St. Patrick's Day 10K on 3/21/20
• 22 sessions (23 if you include race day!)

3.    Entire Holiday Series: 20 Weeks for $120

• Begins on Tuesday, 10/29/19
• Concludes at Holyoke St. Patrick's Day 10K on 3/21/20
• 38 sessions (42 if you include race days!)

Meeting Locations:

• All Tuesday sessions meet at Center Square in East Longmeadow (exact indoor location to be announced)
• Saturday session meeting place will alternate between East Longmeadow (Center Square) and Forest Park (Cyr Arena)

Series Races:  (PLEASE NOTE: registration fees are not included in our program fee, but races with a * will provide us with a coupon code/discount)

• Thursday, 11/28/19: Stuffing the Pantry 5k* (East Longmeadow)
• Saturday, 12/8/19: Hot Chocolate Run for Safe Passage (5k, Fun Run, or Walk) (Northampton)
• Wednesday, 1/1/20: Gordy’s First Race 5k or 10k* (Westfield)
• Saturday, 3/21/20: Holyoke St. Patrick’s Day 10k* (Holyoke)

Training Overview:

• All levels of runners, run/walkers, and walkers welcome!
• Headlamps AND blinking/reflective things are REQUIRED in this program.  Thank you in advance for your cooperation.
• Group sessions on Tuesdays @ 6:00 P.M and Saturdays @ 9:00 A.M. (no sessions on Christmas Eve or New Year’s Eve)
• Participants should be able to comfortably run, run/walk, or walk 2 miles.
• Fall program routes will be between 2 miles and 6.5 miles in length.
• Holyoke program routes will be between 3 miles and 7 miles in length.
• Route maps with turn-by-turn directions provided.
• Additional navigation support available using RunGo app
• All members will receive a program packet with suggested training schedule(s), optional strength training routines, optional speedwork workouts, stretching routines, and more (program packet will be sent electronically before program starts - hard copy available upon request).
• 4 runs per week recommended (2 with group) plus 1-2 days of strength training (routines provided).
• Each workouts will begin with a mini-coaching session.  Coaching focus is on injury prevention, improving efficiency, and mental strategies.
• All workouts begin with dynamic stretching to warm up and help avoid injury.
• Recommended post-run stretching routine provided.

Registration Fee Includes:

• two group meetings per week
• 4RUN3 Running Club membership
• customized program technical shirt
• post-run hydration (and sometimes treats!)
• detailed route maps
• suggested strength training routine
• suggested (optional) speedwork guide
• team support and encouragement
• group support on race days
• race discounts (excluding Hot Chocolate Run)
• weekly training eNewsletter
• graduation party
• and more!