Runnersville Ladies is a community of females who encourage one another to be the best version of themselves. One of the primary ways we do this is through running and walking, regardless of age, pace, or current fitness level. It’s about building relationships that empower one another, inspiring one another to set new goals and work to reach them, and sharing hope and encouragement. While our eve
nts are held in Russellville, Arkansas, we attract females from surrounding towns, and we have a number of participants who take part virtually. Runnersville Ladies is an affiliate member of the Road Runners Clubs of America (RRCA), which is a 501(c)3 nonprofit organization. As a club, Runnersville Ladies is organized to provide females an organization that empowers them to grow through the sports of running and walking for their own enjoyment, health and well-being, sense of community, and spirit of competition. In furtherance of our purpose, the Club hosts training camps and 5k races and promotes programs on the road, track, and trails. The Club leads education sessions about related topics of interest, provides awards, hosts social events, and holds other activities to encourage females to keep moving. The Club also engages in community activities to publicize, by appropriate means, the benefits of running and walking to improve the health status of women and girls in our community. Runnersville is best known for its free Runnersville Ladies Training Camp, which prepares ladies to walk, walk/run, or run a 5k. Participants can choose between Runnersville’s in-person group training sessions or its virtual training option. FREE Runnersville Ladies Training Camp for Walkers and Runners
Whether you need some motivation to get off the couch and get moving or you’re an experienced walker or runner wanting to improve your pace, the annual FREE Runnersville Ladies Training Camp is for you. Runnersville is known for providing an uplifting environment for girls and ladies of all ages and fitness levels while preparing them for a graduation 5K (3.1 miles) event. The Runnersville Ladies Training Camp launches on Saturday, February 22, 2025, and lasts 10 weeks. Our training plan recommends that participants complete three training sessions each week. Each session typically last 45 minutes to one hour, including warm-up, cool-down, and stretching. Training Groups
The Runnersville Ladies Training Camp now features five training groups to meet the various goals and fitness levels of our diverse group. WONDER GIRLS: Designed specifically for girls in 1st through 6th grades, this group provides girls a positive experience with walking, run-walking, running and physical fitness in general, as well as boosts confidence. Our coaches keep in mind the girls’ shorter attention spans and engage them with a variety of activities that prepare them for a lifetime of wellness. Note that this is not a "drop-off" program. Moms and female guardians are encouraged to sign up for one of our adult training groups. FITNESS AND FUN WALKERS: This group is geared toward ladies who want to take advantage of the health benefits of walking and the camaraderie of sharing the experience with others. Typically, these ladies choose to walk at a comfortable pace that allows them to engage in conversation. These ladies may choose to walk at a steady pace or use intervals where they alternate between their regular pace and a faster pace. COMPETITIVE WALKERS: This group is designed for those walkers who want to walk faster. If your goal is to get outside your comfort zone as a walker, cover more ground in less time, and/or set a new PR (personal record) and perhaps win an award at a race, this group is for you. We are excited to offer the option for those ready to go "beast mode" to participate in speed drills (fartleks, sprints, tempo training, etc.) or hill training sessions as part of our regular training camp. PICK YOUR PACE: This year, we are restructuring the adult runner side of our training program. The Pick Your Pace group is for you if either you: (a) have never run or haven't in awhile, but want to, OR (b) you already run and enjoy training and racing using run-walk intervals, OR (c) you are an experienced runner and want to improve your pace. We will provide a variety of training plans from which you can choose and make recommendations on who they are best suited for so our participants can gradually progress and condition your body for the repetitive motion of running while minimizing risk of overuse injury. We can also help you modify a plan for your current level of conditioning. Runnersville wants to help participants in the Pick Your Pace running group find others who move at the same speed and perhaps become "sole sisters:" training buddies who continue to run together even when the training camp ends. To facilitate this, the Pick Your Pace group will be sub-divided by pace groups. Lastly, we are excited to offer the option for those ready to go "beast mode" to participate in speed drills (fartleks, sprints, tempo runs, etc.) STROLLER STRUTTERS: This group is designed for moms (and even grandmothers, aunts, nannies, etc.) who wish to participate in our training, but want or need to bring their little one with them and push them in a stroller. Walkers, walk-runners, and runners of all paces are welcome. NOTE 1: This in-person group will not train on the RHS track but will use routes on the RHS campus and in M.J. Hickey Park. NOTE 2: When registering for the training camp, you will be asked which training plan you wish to follow. Your options will be Fitness and Fun Walkers, Competitive Walkers, and Pick Your Pace Runners. In a separate question, you will be asked if you plan to train as part of the Stroller Strutters group. In-Person and Virtual Options
There are two ways to participate. During registration, participants will be asked to select between the “in-person” option and the “virtual” option. However, you can switch at any time. (1) IN-PERSON OPTION: In-person training groups will meet Saturday mornings and Wednesday evenings at Russellville High School Cyclone Stadium starting on Saturday, February 22, 2025. Sign-in will be inside the main gates of the stadium near the concession stand. Our training routes may include the track, the grounds of Russellville High School, and M.J. If there’s a scheduling conflict with a school event, an alternate location will be announced. For the first four Saturday morning training sessions, we will have a “split schedule.” The Fitness and Fun Walker and Competitive Walker groups will start their training session at 8 a.m. All five groups are strongly encouraged to be present for announcements, door prize drawings, and a guest speaker time at 9 a.m. (We certainly understand the challenges this may present to our Stroller Strutters and their “littles,” so we ask that you use your discretion as to whether you attend speaker time.) At the conclusion of this assembly at 9:30 a.m., the Pick Your Pace runners and Stroller Strutters groups will head to the track for training. The Wonder Girls training group will be available during both the 8 a.m. and 9:30 time slots so they can train at the same time as their mom or female guardian. Starting Saturday, March 22, 2025, we will collapse our training schedule. All training groups will meet at 9 a.m. for speaker time and train at 9:30. (On March 22 specifically, we will meet along Main Street to observe “Arkansas Run for the Fallen” in lieu of our speaker time before heading to RHS for training. More details to come.) The training groups will also meet on Wednesday evening at 5:30 p.m. for 45 minutes of physical activity. Interested ladies who have a scheduling conflict that would prohibit them from attending one of the weekly in-person training sessions are still encouraged to take part. The program calls for participants to be at both training sessions and have one session of homework to do on their own or with a buddy on a weekly basis. Those who have to miss a training session simply need to plan for an extra homework session each week. (2) VIRTUAL OPTION: Virtual participants choose when and where to complete each training session and whether to do so on their own or with a friend or family member. We are excited to have a dedicated group of virtual coaches for our virtual participants this year. This coaching team includes former virtual participants, as well as former in-person coaches and participant who no longer live in the Russellville area. If questions arise, virtual participants are encouraged to reach out to their virtual coaches either by email or through the private Facebook group page dedicated solely to our virtual ladies. We also encourage you to engage with other virtual participants through the page as accountability can be invaluable. Both in-person and virtual participants will receive emails on a regular basis that contain their training plan for that week and point them to informational and motivational videos by Runnersville coaches and special guest speakers. Graduation 5k Event
At the end of the 10 weeks of training, participants are encouraged to take part in the “Chocolate and Diamonds 5k” for ladies. The 5k is presented by the Runnersville Ladies and will be held in Russellville on Saturday, May 3. While it will serve as the Runnersville Ladies Training Camp graduation event, registration is open to all females. There will be separate awards categories for walkers and runners in two divisions: those who take part in the Runnersville Ladies Training Camp and the “Open” division for those who do not. The registration fee for the 5k includes a race shirt and finisher’s medal. ONLINE REGISTRATION FOR THE TRAINING CAMP IS NOW OPEN AT https://runsignup.com/Race/AR/Russellville/RunnersvilleLadiesTrainingCamp
CHOCOLATE & DIAMONDS 5K REGISTRATION OPENS SOON, SO STAY TUNED!
