Delightful® Run for Women - Sat. May 30, at 9am

Training Challenge - * this does NOT include your 5K entry. This is our 11 week in person training that includes a 1 month CDYMCA membership.

The 14th Training Challenge prepares you to participate in the Freihofer's Run for Women 5k. There are 4 levels this year - speed walking, run/walk, beginner walk to run and the intermediate/advanced run program. The speed walking program will focus on walking the 5K on June 1, 2024. You will learn to vary your pace, walk efficiently and build cardio vascular fitness. The run/walk program is build off of Jeff Galloway's successful run/walk concept. Participants will follow a progressive run/walk program that works for their pace and goals. As always we will offer a beginner run program for those who are new to running or are coming back after a break. This program starts with run/walk and progresses to a 5K run as we head to June 1, 2024. Our intermediate program is for those who have completed a 5k or want more challenging workouts. Our advanced program is for those athletes ready for focused speed and distance workouts. Athletes should already be able to run five (5) or more miles at a time. The Advanced program is open to all paces. If you are not currently a Capital District YMCA member you will also receive a 1 month membership with no joiner fee ($100 savings) to use starting any time from March 18, 2024 through June 30, 2024. We know you will see incredible value in the Y experience and want to continue with a membership for the remainder of the year. For 10+ weeks starting March 18, give your motivation a boost, improve your performance and make some new friends by choosing to participate in the 2024 Training Challenge. We are back to group runs with our awesome mentors. You will meet with with a mentor at the chosen day, time and location. Your mentor will lead you through the workout for the day. You will be able to attend multiple workout locations during the week. We will ask you which locations you will attend most often so that we can plan with our mentors. We hope that everyone will be able to attend the Saturday workouts at the Halfmoon Town Park. Tentative Locations: Monday am - Corning Preserve -1 Quay St, Albany, NY 12207 Monday lunch - Cicotti Center parking lot Monday 6pm - 15 Cornell Road Wednesday 6pm - Bethlehem Y -  900 Delaware Avenue Delmar, NY 12054 Wednesday 6pm - East Greenbush Y - 20 Community Way E. Greenbush, NY 12061  Wednesday 6pm - Guilderland Y - 250 Winding Brook Drive Guilderland, NY 12084       Wednesday 6pm - Southern Saratoga Y - One Wall Street, Clifton Park, NY 12065  Wednesday 6pm - Glenville Y - 127 Droms Rd, Scotia, NY 12302 Wednesday 6pm - Greene Country Y - 35 NY-81, Coxsackie, NY 12051 Wednesday 6pm - Saratoga Regional Y - 290 West Ave Saratoga Springs, NY 12866 Saturday 8:30am - Town of Halfmoon Park - 162 NY-236, Clifton Park, NY 12065 Please make sure you join our Facebook page at https://www.facebook.com/rfwtrainingchallenge

Virtual Training Challenge - *this does NOT include your 5K race entry. You will do the 11 week training on your own for this program.

This virtual version of the Training Challenge allows you to receive the weekly workouts and complete the program on your own. You will receive videos explaining each workout along with videos with running tips to help you progress through the program. Virtual participants will have a mentor who will be doing weekly check-ins. You will receive a Training Challenge shirt (mailed to you for no additional cost). You must also sign up for the 5K (virtual or in person). In 2024 we will offer our popular in person group training at a variety of locations once again! You have an opportunity to meet with a group at least once per week. You can register for this program by signing up for the 5k and the Training Challenge.

Virtual Run for Women 5k

This is a great way to take part in the Run for Women 5k for 2024 -- outside of the in-person event. We know that some people will be more comfortable with a virtual option. We also want to be able to include athletes who cannot attend in person on race day. Once registered you will receive a series of emails with instructions. You will have one week to complete a 5k run on your own and upload results to our site. You can run/walk your 5K any time between May 26 and June 1, 2024. After completing your 5k your results will be posted and your swag will be mailed out.

Virtual Capital Kids 3k

This is a great way for kids to complete the 3k event if you aren't ready to gather in downtown Albany or if they have a conflict with the race date. The Virtual 3k can be done anywhere and anytime between May 26, 2024 and June 1, 2024. The virtual event can be done with family! All registrants will receive an email with instructions. Kids will run or run/walk a 3k and then upload results as instructed. Results will be posted and swag will be mailed out.

5K Run

1 Mile

All Kids Runs events will take place on Washington Avenue.

Capital Kids 3k

The Junior 3k is a timed 1.86 mile race for boys and girls ages 6-13 and takes place immediately following the Women's 5k on Washington Avenue.

Elite Athlete (By Invitation Only)

This section for invited-athletes only. Those registering will have been notified by our Elite Athlete Recruiter.