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Have you been curious about picking up a barbell, but worried that it’s “not for you”? Or that you’re “not strong enough”?

Come satisfy your curiosity and learn how to safely complete the following lifts: Deadlift, Squat, Bench Press, Overhead Press

Program leads up to HRYMCA Spring Push/Pull Contest where you can showcase your new skills!

Classes will take place Monday and Friday afternoons at 4:30pm in Williamsburg.

Registration for this program is FULL!

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No running experience required!

All programs include a running and strength training plan, weekly group run, and two-way messaging with the trainer throughout the program. (Race entry is $30 and paid directly to the race organizers). Sliding scale always available! FSA reimbursement may be possible. (See website for more details: TransFitWMA.com)

Couch to 5k (10 weeks) - $225

April 5 - June 13

Program concludes with Holyoke Pride Rainbow Run 5k on June 13

Frequently Asked Questions:

How is the program structured?

The program is structured with individual runs* on Tuesday and Thursday**, and group runs on Sunday at 4pm. There is strength training built in on other days of the week for the first three weeks, then strength training gets added onto run days to keep those muscles growing and prepared to help lift you off the ground and absorb the impact when you land. Our first group run will be Sunday, April 5, at 4pm,  where we'll review basic running mechanics, warm-up/cool-down, and do our first run!

Optional: full-body strength training class in-person after the group run on Sundays at 5pm (additional cost), and in-person weekday training runs before the Tues/Thurs strength-training classes at 5pm (uncoached, free, just an opportunity to do the training runs with other teammates and join the strength training class if you'd like).

What is the terrain like?

Group run location TBD but either in Haydenville at the trailhead for the bikepath or at Look Park. The paths are flat and either packed gravel or asphalt. The path for the final race is packed gravel. 

*For the first four weeks, the Thursday run is not a run, but cross-training like yoga, pickleball, swimming, etc.

** "Run" is an umbrella term for all of the efforts we will doing that include movement faster than a walk (walking defined as one foot on the ground at all times, running defined as getting airborne between foot-ground contacts).

How is the program shared?

The program is shared through an app called Trainerize where you are able to see the program week by week, track your progress, chat with your teammates, and communicate with me - your coach!

How are the runs paced?

All paces for this program are at the "easy" level - if you get breathless at any point, you are going too fast! Run paces should still be "easy" with you being able to hold a conversation and only take a breath or two in a sentence. We will take a walk/run approach, gradually increasing the amount of running in relation to the amount of walking, in short intervals. Suggested interval timing will be shared each week, but it is up to each participant to decide what is a good interval amount and pace for themself.

Bottom line: We're here to practice moving safely, in community, and have fun while doing it!

Have you been curious about picking up a barbell, but worried that it’s “not for you”? Or that you’re “not strong enough”?

Come satisfy your curiosity and learn how to safely complete the following lifts: Deadlift, Squat, Bench Press, Overhead Press

Classes will take place Tuesday and Thursday evenings at 7pm in Williamsburg.

Click here to register.