135 Commercial St NE, Salem, Marion County, Oregon, United States

Start Date

03/01/2022

Activity tags attached to this sportie.

Activities: Walking only, Running race, Running only

The Women's Beginning Walking and Running Clinic, Princess Steps, may be what you've been looking for. Whether you want to get into shape, improve your current fitness or simply work on consistency, this is your golden opportunity.

Select from different groups, each one progressing throughout the 12-week clinic. Benefit from the camaraderie and energy of your group and change groups at any time. Get to know others and develop new exercise buddies. Experience how fun walking and running can be and have a wonderful time!

Each week includes a 30-minute fitness talk to help you learn the basics of starting a program and staying injury-free. Following the talk, leaders will guide you and your group through your walk, walk/run or run.

2020 taught us that we can adapt to comply with safety guidelines. It is paramount that participants feel safe and confident.  We have successfully executed an in-person/virtual blend. Feedback from the 2020 and 2021 participants and leaders has been great! Being inside for the 6:15pm talk is ideal for audience participation and enhanced learning. However, since we live-stream the talk on a private Facebook group, attending the talk in-person is optional. Even if you don't do Facebook, you can still view the talk at a later date on YouTube. At 6:45pm, following the talk, the walk/run begins outside. Masking indoors will occur as required.

*** Changing lives since 1998 ***
Spring Clinic * March-April-May
Fall Clinic * August-September-October

Bracket/Division Details & Fees:

  1. Leopard - Walk Group (Slow)

    Can walk "safely" for a minimum of 25-30 minutes and current pace is slow, 18:00-21:00 minutes per mile (55:55-65:15 5k). Goal: Walk comfortably, building strength and consistency, progressing to a 5k (3.1 miles) with confidence.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Walking only
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


  2. Cougar - Walk Group (Moderate)

    Currently walks comfortably. Walk pace is casually moderate, 16:30-17:45 per mile (51:22-54:28 5k). Goal: Get consistent/get-in-shape. Walk a 5k event. Consistency is more a focus than pace or speed. If you want to get quicker, you need to build consistency and strength first. You will get more fit just by improving your consistency with the Cougar group.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Walking only
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


  3. Jaguar - Walk Group (Quick)

    You're quite active and your walking pace is already relatively quick, 14:00-16:00 minutes per mile (44:03-48:37 5k). Goal: Continue to build on your current fitness and pace. Work towards a quicker pace and walk a 5k or 10k event, briskly. You'd like to improve your fitness and pace through consistency and good form and you're willing to put in the extra effort to maintain that quicker pace over a 5k or 10k.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Walking only
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


  4. Tiger - Half-Marathon Walk *Extra homework required!

    Goal: walk a Half Marathon (13.1 miles). Criteria: Able to walk 4-5 miles at a time and 10-12 miles per week at the beginning of the clinic. Training for a half marathon is significantly more of a time commitment vs. 5k/10k. You must be injury-free when beginning. Mileage begins at 12-13 miles per week, Week 1, and progresses to 26 miles per week by week 9. This averages out to approximately 7.5 hours per week. Don't sign up for this group if you're not prepared to make that extra commitment.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Walking only
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


  5. Panther - Walk-to-Run Group

    Currently walking and wish to sensibly transition to running. Goal: Complete a 5K (3.1 miles). Important suggestion for Panther group participants: Walk 30-45 minutes, 3-4 days/week for 6-8 weeks prior to the beginning of the clinic for a safer transition to running. Note: if you are out of shape and try to start running before you have been walking regularly for several weeks, injury-free, you will struggle. If you have not been walking regularly by the time the clinic begins, you may switch to a walk group and build your stamina first, then do the Panther group in the August clinic.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Running race
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


  6. Cheetah - Run/Walk Group

    Currently running some. Active 3-5 days/week. Goal: Complete a 5K run or walk/run a 10K. If you're not sure about which group to register for, please contact me at Susan@ActiveSalem.com and I'll be happy to help you.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Running race
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 22:00
      Race fee : $130.00
      Processing fee : $8.54


  7. Bobcat - Run Group

    Currently running 3 or more days/week. Get stronger through consistency and accountability, focusing on good form and a little quickness. Goal: Run a 5K or 10K Race. Warm-up pace is 10:00-10:30. Training pace ranges but is typically 9:00-10:00.
    Activity Starts: 3/1/2022 18:15 - Activity Ends: 5/17/2022 19:45
    Registration opens : 12/1/2021 03:00
    Activity type: Running only
    Requires Date of Birth
    Requires phone number
    Registration Periods:
    • Registration opens : 12/1/2021 03:00
      Registration closes : 1/31/2022 02:59
      Race fee : $110.00
      Processing fee : $7.38
    • Registration opens : 1/31/2022 03:00
      Registration closes : 2/21/2022 02:59
      Race fee : $120.00
      Processing fee : $7.96
    • Registration opens : 2/21/2022 03:00
      Registration closes : 3/7/2022 14:59
      Race fee : $130.00
      Processing fee : $8.54


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