The Memphis Runners Track Club will begin an eight-week training program for women starting Monday night (July 9) at 6:30 at the Agricenter. The program is open to anyone, regardless of fitness level or age, who wants to train to become a runner or a powerwalker. It starts out slow and helps you to build your endurance and stamina. Volunteers will be there with you to cheer you on and answer questions. The cost is $15, which includes registration for the graduation day 5k run around Shelby Farms. You can scroll through posts on the Women and Running category on the Healthy Memphis blog to find a copy of the schedule for your training level. You can join the program at any time during the six weeks. You’ll need to get out there and practice at least two times a week, three would be better. You can join two groups on Yahoo to see when people are getting together to walk or run. Here’s the runner’s link. Here’s the powerwalker’s link

All training walks should be done at an easy pace. You should be able to talk while walking. If you can’t, slow down. Walk at least three times a week.

Warm up and cool down for 5 minutes each run.

Week 1: Powerwalk 1 minute, walk 2 minutes for a total of 20 minutes.

Week 2: Powerwalk 2 minutes, walk 3 minutes for a total of 25 minutes.

Week 3: Powerwalk 2 minutes, walk 3 minutes for a total of 30 minutes.

Week 4: Powerwalk 3 minutes, walk 3 minutes for a total of 30 minutes.

Week 5: Powerwalk 3 minutes, walk 2 minutes for a total of 35 minutes.

Week 6: Powerwalk 3 minutes, walk 1 minute for a total of 40 minutes.

Week 7: Powerwalk 4 minutes, walk 2 minutes for a total of 40 minutes.

Week 8: Powerwalk 4 minutes, walk 1 minute for a total of 45 minutes.

Graduation: 5k race