Past Meetup

Walk or Walk Run with Jennifer at CSU Hayward

This Meetup is past

2 people went

Price: $4.00 /per person

Pioneer Stadium, CSU Hayward

25800 Carlos Bee Boulevard · Hayward, CA

How to find us

Meet on the track. You'll need to walk from where you park to get to the track. There may be a parking fee. Thus far, we haven't paid for parking.

Location image of event venue

Details

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!