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Walk or Walk Run with Jennifer at Chabot College

Jennifer Schriefer has volunteered to lead a walk and walk/run extra workout in the Hayward/San Leandro Area. We will start at Chabot College on Thursdays.

If you are in the marathon walker's training program or already 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


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

Thanks Jennifer for leading this workout

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  • A former member
    A former member

    Not going to make it tonight sorry guys :(

    January 24, 2013

  • Jennifer S.

    I'm excited to meet you LaToya & workout with you. You may bring a friend too if you like or make some new ones with us! :)

    1 · January 15, 2013

    • A former member
      A former member

      Hi Jennifer, I am skipping tonight and will try to run again with you next week.

      January 24, 2013

  • Jennifer S.

    We're still on the track even if it's light sprinkling- we won't melt- just stay cooler! LOL :)

    January 24, 2013

4 went

Your organizer's refund policy for Walk or Walk Run with Jennifer at Chabot College

Refunds are not offered for this Meetup.

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

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