Welcome to the Walk, Run, Race (WRR) 6 Week Program! For this awesome challenge you’ll race towards wellness as you challenge yourself to compete. Choose a 5K, any of the popular runs in your community, OR do our virtual 5k race as the WRR program grand finale. To begin, sign up for the race of your choice and build your training calendar. We recommend about a 45 day (approx 6 weeks) training build up to your race. This challenge features a virtual training series for you to walk, then run and then finally race. Ask around! Maybe there are other friends that want to train and race towards wellness with you. Or, how about posting your goal on the Komrades facebook page to see if you can build a group there!? If so, you can sign up for the same race, leverage your common goal and have fun with it.

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To learn more about the WRR Challenge, including the training plan, checkout these WRR FAQs and enjoy this 60 second preview video!

Congrats on taking on the Walk, Run, Race Challenge! Next steps:

1. Pick and Sign-up for a Race

Pick and sign-up for a race so you know what you are training for! Will your final race be your virtual run with SSoD or will you sign up for something in your community? Tell the world by posting it on social media or sharing it with other NuVasive Cheetahs! It’ll help keep you accountable!

2. Kickoff Your Training

Kickoff your training. Kick off your 5k training by setting a goal time to finish, and by snapping your hopeful “before” picture to document and affirm that you are racing towards wellness. Consider sharing that picture through your personal social media accounts or the Komrades facebook page. Just by announcing you’re challenging yourself will keep you accountable and motivated.

3. Mark Your Calendar for the Upcoming Trainings

Mark your calendar for the upcoming trainings, which will be virtual, so you can stream them when you’re ready. If you set up your training calendar today, you will have the time blocked off, and will be much more likely to do the trainings. Ideally you’ll set aside 2 to 3 days per week to do the trainings, for a 6 week period. There is also a 4 week plan you’ll see instructions for below. So, go to your calendar now and set your training times!

4. Inspect Your Footwear

Inspect your footwear in case you need to pick up a new pair of walking, running or cross training shoes.

5. Training Videos

The default training plan the videos below use are for a 6 week training plan, but if you prefer you can cut it down to a 4 week plan. To do that just follow these directions: Walk Run Race 4 Week Plan.

Dynamic Warm-Up >>

(5 min floor warm-up suggested before each run) PDF Instructional

Stretch >>

(suggested for after each workout) PDF Instructional

WRR Video 1: Walk to Jog >>

(suggested to do 2 to 3 times / week in training weeks 1, 2 & 3)
PDF Instructional

WRR Video 2: Jog to Run >>

(suggested to do 2 to 3 times per week in your training weeks 4, 5 & 6)
PDF Instructional Coming Soon

WRR Video 3: Race! >>

(your Virtual 5K Race – use it once or whenever you’d like)