ALBANY — The Freihofer’s Run for Women is one of the most well-known all-female 5k road races in the nation, as Olympic and world champion runners make the journey to the Empire State Plaza in Albany to take part in the event.
Despite a humid day in the mid-80s, last year’s number set an event record with a field of 5,045.
But even if you’re not a professional runner, or have never ran at all, you can still register for the 36th Annual Freihofer’s Run for Women and take part in the 5k.
The Freihofer’s Training Challenge is a perfect way for first-time runners, or those who need to get in running shape, to prepare for the day of the race, which is Saturday, May 31.
In its fourth year, the Freihofer’s Training Challenge will begin Monday, March 17 at The Crossings of Colonie. Attracting more than 400 women last year, ranging in age from 14-72 years old, the 10-week program follows an enhanced version of the well-known “Couch to 5k Running Plan” and includes novice, intermediate and advanced options with certified coaches, trainers and fitness gurus.
“It’s really upbeat,” said mentor and Event Director George Regan, who also runs with the women participating. “It’s very supportive. It’s just a lot of fun. I’m inspired and motivated by these women. You get into life, you have children, you’re working and it’s hard to keep that schedule. This program has motivated me to get back in shape. From what I see, it’s really transformational—the women who get involved.”
Training Challenge participants will begin each week with a Monday exercise session involving walking, jogging and running. The first three weeks are exclusively walking, which is why online registration will be open until April 6. After that, or when the participants reach the 400-mark, registration will be closed off as training gets more intense.
Workouts are offered at noon, 5:30 p.m. and 6:30 p.m. A Saturday group run will take place at Colonie Town Park at 8:30 a.m. Runners are instructed to complete a third workout on their own at a time during the week that is most convenient for them.
“I hear so much at the sessions people saying, ‘I can’t run. I’m not a runner,’” Regan said. “But the way this program is structured and all the support we have with it, we will keep you out there. Part of completing this training challenge program is getting to the starting line of the Freihofer’s Run for Women and I’ll tell them again at the first session on Monday that if they get to the starting line, they will absolutely finish the event. It’s so energy charged and there’s so much camaraderie, they’re going to have fun with friends and they will finish if they get to the starting line.”
Of the 416 women who participated in the Training Challenge last year, 80 percent crossed the finish line of the 5k.
The Freihofer’s Training Challenge is also offering sportwalking as an alternative program. Walkers, who receive all Training Challenge benefits, will meet at The Crossings of Colonie at a designated time, where they will train for the Freihofer’s Run for Women with a goal of sportwalking the 3.1-mile course in 45 minutes or less.
The training program will also incorporate core and flexibility work to help prevent common running injuries.
“It’s important because if they come in here and their body gets stressed after the first week and then even more stressed after the second week and they’re not doing their stretching and applying some of the tips they learned here, they’re going to break down,” Regan said. “They’re not going to be able to get to the starting line and that doesn’t help anybody.”
A virtual training program is also offered for those who can’t participate in the full Freihofer's Training Challenge at www.freihofersrun.com/virtual.
The Freihofer’s Training Challenge costs $40. To register for both the Training Challenge and the actual 5k, visit freihofersun.com or call (518) 273-5552. A Training Challenge Facebook page can be found at www.facebook.com/freihoferstrainingchallenge.
The first 5,000 entrants receive a high-performance, female-cut technical T-shirt. Other perks include free health screenings by Capital Care physicians, massages, chiropractic adjustments and discounted running gear at the CapitalCare/CDPHP Health & Fitness Expo. There will also be clinics featuring elite athletes, live music both around the course and on stage following the race, refreshments, and races for kids throughout the day.
For more information about the Freihofer’s Run for Women, as well as the 27th annual Kids’ Run, 26th annual Community Walk, 4th annual Freihofer’s Junior 3k Run and the USA 5k Race Walk Championships, visit freihofersrun.com. From the home page, you can also link to the event’s Facebook, Twitter and YouTube pages.
