RAMROD Training Plan

Who is this program for?

The goal of the Walk-to-Run program is to help anyone build a strong foundation of knowledge about running in order to enjoy an active and injury-free life. The main trait of success for this program is your desire to live a more active life and a commitment to yourself for 12 weeks. 


This program is for brand new runners, experienced runners looking to learn more about the sport, injury-prone runners, and anyone who wants to get in shape. This program is for you if one of these things sounds like something you would think or say:

"I used to run, but I'm too out of shape now."

"I want to spend more time playing with my kids outside."

"I want to have the stamina to hike this summer."

"I want to run a 5k/10k/marathon!"

"I would run, but...

     ...it hurts my knees/feet/ankles."

     ...I can't find shoes that fit right."

     ...I'm too busy to get into a routine."

     ...I get tired after 1 minute of running."

     ...I get so hungry after my workouts and just end up binge eating."

     ...I am so slow that no one would ever want to run with me."

     ...I just look silly and get embarrassed."

Location: The Park at Bothell Landing, 9919 NE 180th St, Bothell, WA 98011
Price: $180 per person for the 12-week program
Time and Dates: 6:30 - 7:45pm every Tuesday for 12 weeks, from April 2-June 18, 2019
Registration Info: Register with the "Buy Now" button at the top of the page. Once your payment is received, we will be in contact with you to learn more about your exercise history and your running goals so that you can get the most out of this program. 
Refund Policy: 100% refund is offered before March 19. No refunds after March 20.

For More Information see the FAQ below, or contact us at nwenergylab@gmail.com

Meet Your Funtastic Walk-to-Run Coaches

Coach Cortney

Coach Barry

Coach Jen


Can I come to the first lesson to see if I like it before committing to all 12 weeks?

Learning how to run properly is a process. When you register for this program, you are registering for 12 consecutive weeks (every Tuesday from Apr 2-Jun 18), each with a different lesson about running skills. We do not offer one-off sessions as part of this program, but if you are interested in taking a private (or small group) lesson, please contact us at nwenergylab@gmail.com and we will arrange a time to meet. 

What if I can't make it to all 12 sessions?

If you know that you are going to miss one or two sessions, that's ok! The material covered in each session will be sent to all participants after each session, and reviewed the following week so you will be able to stay on track. You will also have access to our coaches during and after the program, so if you have any questions about material you missed, you can contact us at any time. If you know you are going to miss three or more weeks, this may not be the right program for you.

What should I expect from each class?

For each class, we will spend the first 30-40 minutes introducing a new concept about running. For the last 35-45 minutes we will walk/run, using the concepts that we discussed. 

But it's just running, how much can there be to learn?

See "Who is this program for?" above :-) We truly believe that running can be for everyone! If you have ever said or thought one of the reasons (excuses?) in question #1, then there is a key concept about running that you need to add to your toolbox. We will cover topics such as: maintaining the right effort level for you, how to ramp up from walking to running, developing the right cadence, picking the right shoes, how to fuel your body properly, cross-training, staying motivated, stretching, strength training, and fitness technology. 

Ready to register?

If you have more questions about this program, we would love to hear from you! Contact us at nwenergylab@gmail.com.

If you're ready to get started, sign up here:

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