Walk or Walk Run with Jennifer at CSU Hayward

 

Join the Best Running Club in the Bay Area - Go WOW Team!

Jennifer Schriefer is leading walking and run/walking on the track. Get in an extra workout in the Hayward/San Leandro Area or, if this is the only time you can join us, please do!


If you belong to the WOW Team there is no additional charge for this workout.

If you are a first time visitor the workout is free. Otherwise you must pay in advance on this site to participate. Thank you!


Coach Stephanie is writing the workout. This workout will be focused on our marathon walkers and novice run walkers but all WOW Members are welcome to participate.

Please bring a watch (digital is best)

Bring a pencil or pen to record your times and your pulse

Bring water and layers of clothing

Sample Workout

Everyone:

Warm-up on the track by walking 10 minutes, first lap easy, second lap pick up the pace

Add in 10 power punches with the arms, standing still, legs steady (toes pointed)

Do 20 skaters in place

Do 20 stationery bicycles lifting legs toward alternate side elbow

Holding onto a bar of some sort do hurdle movements in and out, 10 in each direction, on each side

Jump 1/4 turn, landing light

Walkers' Workout:

Walk 1 lap quickly trying to focus on breathing, in out, with rhythm. Rest for 1 - 2 minutes and start next lap. If you are comfortable with taking your pulse, count for 6 seconds then multiply by 10.

Walk 1 lap trying to focus on your legs. Toes straight, knees slightly bent, foot landing under you as you move (not in front of your body). Rest for 1 - 2 minutes and start next lap.

Walk 1 lap trying to focus on your arms, pull straight back, elbows bent, use them for power! Rest for 1 - 2 minutes and start next lap.

Walk 1 lap using all 3 pieces together. Walk as hard as you can for 1 lap.

Wait for everyone (walkers and runners to congregate then repeat)

Run Walk Workout:

First lap, run straights, walk curves, focus on breathing

Second lap, run straights, walk curves, toes pointed ahead, use lines on track to check your position.

Third lap, run straight, walk curves, place feet lightly and pick them up quickly (keep shoes pointed straight ahead)

Fourth lap, run straights, walk curves, focus on power arms

Wait for everyone (walkers and runners to congregate then repeat)

Everyone finish with a fifth lap putting all the pieces together and moving FAST

Take 1 - 2 cool down easy lap walks and you are done!

Stretch quads, calves, arms, hamstrings, and IT band. More is better...Hold for 10 - 20 seconds

Thank you all for coming. We hope you enjoyed your workout!

 

Join or login to comment.

  • Victoria Anne K.

    6:30 works for me.

    April 9

    • Tiffany

      Great! See you tomorrow....

      April 9

  • Tiffany

    Hi Ann. It looks like Jennifer won't be able to make it Thurs. What time will you be at the track? 6:30pm?

    April 9

Your organizer's refund policy for Walk or Walk Run with Jennifer at CSU Hayward

Refunds are not offered for this Meetup.

Our Sponsors

  • San Francisco A List

    Voted Go WOW Team Best Running Club in the Bay Area on the ABC 7 A List!

  • Stephanie K Atwood Enterprises

    Go WOW Team and Ask Coach Stephanie encourage all women to go for it!

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    WOW and See Jane Run have teamed up to support fitness for all women.

  • Oakland Running Festival

    WOW-THE OFFICIAL Womens Training Team for Oakland 1/2 Marathon and 5K.

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    Interval timer works great for run/walk method and much more!

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