Training

Sorry! Our summer strength and conditioning program is taking a COVID break.

 
AdventHealth Women’s Training Team

Each year, Kansas City Express partners with AdventHeath for the Women’s Training Team. This six-week outdoor series helps women and girls (ages 12+) of all ability levels prepare for the Kansas City Express Mother’s Day 5K in a comfortable, supportive, women-only environment.

Each week you’ll get tips on relevant fitness topics and then join other women for a walk/run. KC Express members lead groups of different paces, so you can build your fitness week by week.

This year we are offering two options: In-Person and Virtual.
In-person
  • Our in-person sessions will be held at AdventHealth South Overland Park (7840 W. 165th Street, Overland Park, KS 66223). Take Exit 69 Highway at 159th Street or 167th Street and head west to Lowell.
  • Dates: Tuesdays, March 30 through May 4, from 6-7:30 pm
  • The in-person option will be capped to 75 participants. Registration is on a first-come, first-served basis.
COVID Safety Measures:
    • Masks are required inside the facility for bathroom breaks and during warm-up and cool down exercises when social distancing cannot take place.
    • Hand sanitizer on-site each night.
    • Disposable water bottles provided each night. Note, water fountains located inside the facility are not currently available.
    • Participants are required to practice social distancing. We will implement a new wave start to ensure runners and walkers are spaced out safely.
Virtual
  • AdventHealth and KC Express will provide guidance each week to help you reach your goals, while you run or walk at a time that is convenient for you!
  • Weekly email communications will include content shared at in-person sessions.
New for 2021, both programs include:
    • Interval Training Option! All participants get a GYMBOSS Interval Timer and our new Interval Training Guide
    • Option to join a private online FB group to connect with other Women’s Training Team participants
    • Video format for speakers on health and fitness topics, shared every Tuesday
Cost

$30/six sessions, including t-shirt and  GYMBOSS interval timer

More info HERE
Register HERE

 


	
PERSONALIZED TRAINING

Group runs, group walks, and team training programs can help you stay motivated and make new friends. But sometimes, it helps to have a personalized training program too.

Whether you want to train for your first 5K, increase your distance, prepare for a certain event, or get faster, a customized training plan can help you achieve your goals.

KC Express coach Helen Wilms is available to write personalized training programs for KCE members. Just download and complete the Road Runners Club of America (RRCA) assessment form and send it to Helen. She’ll get back to you to schedule an appointment and create your plan.

The program is open to all KCE members – runners and walkers of all distances and speeds.

COST

Free to members. (Membership is $25/year. Sign up here.)

ABOUT COACH HELEN

Helen Wilms is well-known in the KC running community for her extensive experience, her warm and friendly presence, and her professional coaching skills. She is a certified coach with RRCA and Good Form Running, and she has many years of experience coaching Leukemia & Lymphoma/Team in Training, Girls on the Run, and KCE.

Helen says, “My life motto is literally running in stride, making time to run every day. I love to inspire others to embrace running as a way of living and breathing. I’m excited to motivate, support, love and cheer on the women of KC Express!”

Training for a 5k doesn’t have to be hard! All it takes is a good pair of shoes and a willingness to get out there and run or walk regularly at your own pace.

To help you get started, KC Express collaborated with AdventHealth to create The Beginner’s 5K Training Guide. Download it at MyHealthKC.

Time to Lace Up!
Our free guide includes a customizable 12-week training plan, plus tips on:

– How to fuel and hydrate
– What to wear
– Staying motivated
– Local 5ks and running stores

Bonus: Free Coaching Session
When you read the guide, you’ll also receive an offer for a free consultation with our in-house coach, Helen Wilms. (Details on p. 8 of the guide.)

Nice and Easy
There’s no such thing as a one-size-fits-all training program, so feel free to tinker with our plan to make it work for you. The goal is to help you slowly build up to the 5k distance through easy, consistent training runs and walks. This will help your muscles and tendons adapt to increased activity, so you can avoid injury and make regular running or walking a part of your life for years to come.

Come Run/Walk With Us
As always, you’re welcome to join KCE and participate with our Saturday Run or Saturday Walk groups. Our members know that running or walking is a great way to get fit, feel better, and make new friends. Let us help you get hooked on an active lifestyle, too!

We’re proud to collaborate with AdventHealth on the free guide and to offer the free coaching session. It’s all part of our club’s mission to educate and motivate women to improve their health through fitness.

Our BRAG program can help you train for a 10K (6.2 miles) or Half Marathon (13.1 miles). Or join us just to get into a regular running/walking routine. Together, we can make running and walking more enjoyable, so you can reach your goals.

When

Saturdays from June through October at 6:45 a.m.

Where

A new location around the metro each month (Feel free to hang out afterward for coffee, breakfast and conversation.)

Cost

$40 + race entry fee; Fee includes:

  • Saturday morning group runs/walks with  on-course support (water and Gatorade)
  • Weekly training plan that safely builds  mileage to 10K or Half Marathon distance
  • Guidance from Head Coach Helen Wilms,  with help from KC Express coaches/ mentors
  • Women’s-cut BRAG team tech t-shirt
  • Connections with new and seasoned  runners/walkers
  • KC Express membership, including  discounts at runner specialty stores
Coach

KC Express is excited to announce that Helen Wilms will return as our Head Coach in 2018. Helen is well-known in the KC running community for her extensive experience, her warm and friendly presence, and her professional coaching skills. She will be assisted by KCE members who are RRCA trained coaches.

Goal Events

You can train for any race, but our schedule is designed for the Plaza 10K (Sept) and the KC Half Marathon (Oct).

Questions? Contact Coach Helen
Ready to register? Registration will open in April 2018.
 
Make this the summer you reach your running or walking goals. Become a part of KC Express, a group of active women who love to run and walk together.
Join the KC Express BRAG team today!

Each year, Kansas City Express partners with Shawnee Mission Health for the Living in Vitality (LIV) Women’s Training Team.

This six-week outdoor series helps women and girls (ages 12+) of all ability levels prepare for the Kansas City Express Mother’s Day 5K in a comfortable, supportive, women-only environment.

Each week you’ll get tips on relevant fitness topics and then join other women for a walk/run. KC Express members lead groups of different paces, so you can build your fitness week by week.

Many new walkers and runners join us every year, and many others come back again and again for the fun, support, and fitness.

When

Tuesdays, April 3 – May 8 from 6:00-7:30 p.m.

Where

New Location! Shawnee Mission Health – Overland Park
7820 W 165th Street
Overland Park, KS 66223

Cost

$30/six sessions, including t-shirt and nightly gifts

Details and Registration

Visit Shawnee Mission Health

We offer speed training during the summers. Check back in mid-spring for details!

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