Women Run Walk Memphis Program & 5K

2026 Women Run Walk Memphis
Presented by the Memphis Runners Track Club

Women Run Walk Memphis (WRWM) is a supportive training program designed for women of all fitness levels—from walkers and brand-new runners to experienced runners looking to improve their pace and performance.

Whether you’re just getting started or looking to take your running to the next level, WRWM provides coaching, training plans, and a welcoming community to help you reach your goals.

Participants train together throughout the summer and celebrate their progress by completing the WRWM Graduation 5K at the end of the program.

 
Program Details

Registration Fees

• $40: March 16 – June 22
• $45: June 23 – July 20

Registration closes midnight July 21 or when the program reaches capacity (1,200 participants), whichever comes first.

Registration Includes

• WRWM Expo access
• Weekly Monday night training sessions
• WRWM technical t-shirt or tank
• Entry into the Graduation 5K

Participants must be female and age 10 or older.

 
Key Dates

WRWM Expo
June 22 | 5:00–7:00 PM
Shelby Farms Park – Jones Pond Pavilion
(across from the Visitors Center)

At the Expo you can:

• Pick up program information
• Meet coaches and group leaders
• Ask questions about training
• Visit sponsors and vendors
• Learn about proper running shoes and apparel
• Purchase technical running gear

 
First Training Session
July 6 | 6:30 PM
(Arrive early for announcements)

Training sessions are held Monday evenings July through August.
There will be no training on Labor Day, and the final in-person training session will be August 31.

Each participant will follow a pacing-based training plan appropriate for their group:

• Walkers
• Beginning Runners
• Intermediate Runners
• Advanced Runners

If you need to miss a session, you can still stay on track by following your group’s weekly training plan.

 
Training Topics

Throughout the program, participants will learn valuable information to help them train safely and effectively, including:

• Choosing the right training program
• Proper running form
• Nutrition and hydration
• Warm-up, cool-down, and stretching techniques
• The importance of proper shoes and technical clothing
• How to maximize performance and prevent injury

 
WRWM Graduation 5K
Saturday, September 12 | 8:00 AM
Hope Church
8500 Walnut Grove Rd
Cordova, TN 38018

The Graduation 5K is a participants-only race and celebrates the accomplishments of everyone who completed the training program.

 
Stay Connected
Follow us on Facebook for program updates and announcements.

Program communications will be sent via email and Facebook. If you provide an email during registration but are not receiving updates, please contact us. Some spam filters or business firewalls may block emails.

Julie Cleary Dillon & Amber Fournier- Head Coaches

WORKOUT PLAN
(~1 mile warm up and ~1 mile cool down with each quality workout, total mileage each week=3-6 miles)

Week 1: Warm up; 3 mile baseline run (complete in <35 min); Cool down
Week 2: Warm up; Quality 1; Cool down
Week 3: Warm up; Quality 2; Cool down
Week 4: Warm up; Quality 3; Cool down
Week 5: Warm up; Quality 4; Cool down
Week 6: Warm up; Quality 5; Cool down
Week 7: Warm up; Quality 6; Cool down
Week 8: Warm up; Quality 7; Cool down
Week 9: Warm up; Quality 8; Cool down
Week 10:  LABOR DAY - NO GROUP TRAINING - Train on your own - Warm up; Race Week Quality; Cool down

Race Saturday, September 12

***Please refer to running pace calculator (e.g., www.mcmillanrunning.com) for target paces during quality work.  We will be hitting 5k to marathon goal paces during our training.

MEETING LOCATION
We are meeting at is the Woodland Discovery Playground inside Shelby Farms, and parking is available in the GRAVEL lot adjacent to the parking lot. Please do not park in the paved playground parking lot, so those spots can be utilized for families going to the playground.

Becky Mathis & Heather Price - Head Coach

WORKOUT PLAN
(Three days per week, Mon/Wed/Fri work well for most participants) ALWAYS INCLUDE A 5 MINUTE WALKING WARM UP PRIOR TO RUNNING AND A 5 MINUTE WALKING COOL DOWN AFTERWARD.
Weeks 1&2
Week 1: Run 1 min, walk 2 min for a total of 20 min.
Week 2: Run 2 min, walk 3 min for a total of 25 min.
Weeks 3&4
Week 3: Run 2 min, walk 3 min for a total of 30 min.
Week 4: Run 3 min, walk 3 minute for a total of 30 min.
Weeks 5&6
Week 5: Run 3 min, walk 2 min for a total of 35 min
Week 6: Run 3 min, walk 1 min for a total of 40 min
Weeks 7&8
Week 7: Run 4 min, walk 2 min for a total of 40 min
Week 8: Run 4 min, walk 1 min for a total of 45 min
Weeks 9&10
Week 9: Run 4 min, walk 1 min for a total of 45 min
Week 10: LABOR DAY - we will not meet on Monday.

Race Saturday

Day/Time for Training:
Beginning Runners meet every Monday evening. Training begins promptly at 6:30pm, however please arrive early as we often have guest speakers or announcements prior to training.

Training Location:
We train in the grassy area on the south side of Walnut Grove Road at the stoplight at Farm Road.

Parking:
Please park in the BMX track parking lot on Walnut Grove Road. After parking, walk to the training area located in the grassy space on the south side of Walnut Grove Road at the Farm Road stoplight.

How to Find It:
The BMX track is located on the south side of Walnut Grove Road between the Shelby Farms entrance stoplight (to the east) and the Wolf River Bridge (to the west).

Traffic Tip:
If you’re traveling west on Walnut Grove Road, the left turn lane into the parking lot often backs up. It may be easier to drive past the entrance, take the Humphreys Rd. exit, turn left to head back east on Walnut Grove, and then make a right turn into the parking lot.

• The EXPO will be held Monday, June 22nd at Shelby Farms in the Jones Pond Pavilion
• Training begins July 6
• TRAINING is at five separate locations ~ LOCATIONS are listed on each group's page on the website (in menu at top)
• Training is every Monday evening at 6:30 (No training Labor Day)
• Training starts promptly at 6:30pm.
• Please arrive early for any announcements, guest speakers, etc.
• Cost is $40 until June 22. On June 23, the price increases to $45.
• Registration is open until midnight, July 20th OR when we reach 1,200 registration cap, whichever comes first.
• You do not have to make every training. Just keep your schedule and workout on your own.
• Shirts will be distributed at the EXPO. Shirts will also be at every training session after that.
• You can bring your baby TO THE EXPO.
• NO children, strollers or carriers allowed at any training. It is far too hot for little ones.
• If you do not know which group you should be in, guidelines are posted on the group's pages on this website, or you can visit with your coaches June 22nd at the EXPO
• You CAN change groups after the program starts.
• WALKERS only walk
• Beginning runners and the Intermediate groups all use some form of Walk/Run, the length of the run determined by which group you're in, with Beginners doing the least running and Intermediate 2 doing the most.
• Why do you do this program in the heat of the summer? Good question - we have tried it at different times of the year but believe it or not it just comes down to this: most of the participants are moms and working women and the only time of year that there is a little time for "you" is when it is not baseball season, tax season, TCAP season, holiday season....well you get the idea. This just works for most participants and we are sticking with it.
• Do I have to run? No, we have a walking division to this program. In fact walking is a major component of the entire program where YOU determine if you remain a walker, morph into a recreational runner or even aspire to race. The program is broken down into Walkers, Beginners, Intermediate 1, Intermediate 2 and Advanced participants (See the Suggested Guidelines, below).
• Do I have to be a member of MRTC to do this program? No, absolutely not. We hope that at the conclusion of this program you would stick with it, continue to participate in the many running and walking events in the community and yes - join the MRTC for all the latest news and discounts. However, for insurance reasons we do require that each participant in the program is a paid and registered attendee.
• How do I know what group I should be in? Below are some detailed questions to guide you to the appropriate group. Remember - we want you to be a life long enthusiast of this sport! Pick a manageable goal and then take your time working to the next level. Even elite runners start at the beginning when returning from a hiatus. If you do not currently have a regular exercise program we encourage you to begin walking around your neighborhood three times a week right now.
• SUGGESTED GUIDELINES ON SELECTING ONE OF THE FIVE AVAILABLE GROUPS:
  WALKERS: IF you currently walk for fitness and want to improve your walking skills OR if you DO NOT currently have a regular walking or walk/run exercise program
  BEGINNING RUNNERS: IF you currently run/walk or jog slowly up to 2 miles, 3x per week, and have never done a 5K.
  INTERMEDIATE 1: IF you currently run regularly up to 3 miles, 3x per week, and have a recent 5K with a best time of 41:00 – 45:00
  INTERMEDIATE 2: IF you currently run regularly up to 3 miles, 3x per week, and have a recent 5K with a best time of 36:00 – 40:00
  ADVANCED: IF you currently run regularly over 3 miles, 3x per week, and have a recent 5K with a best time of 35:00 or faster. Advanced Group will involve hill work and workouts 3 miles or greater at pace without walk breaks.
  (Please note: Groups will have pace groups. If you are unable to stay with the available pace groups you may be advised to move to a different Group. Please be aware that coaches are trying to meet your training needs to the best of their ability.)
• What happens at the training? You will be matched with a coach in an appropriate pace group and have the undivided attention of an experienced runner. You will participate in a ‘small group within the group’ – your Pace Group - and start training together each Monday at 6:30pm. Each group will have a separate location. Furthermore you will be given a schedule for the rest of the week to continue your workouts on your own. We also will teach stretching and proper hydration and answer any questions you may have.
• What is included in the fee? You will receive the aforementioned undivided attention on Monday nights, a training shirt and entry in to the 5K run.
• Can I bring my daughter? Son? Husband? Dog? Pet Iguana? You are welcome to bring any human female who is 10 years old and over and is a registered participant. Keep in mind that for anyone under 18 a legal guardian must be present. As far as the others... they will just have to find something else to do on Monday nights.

With the Women Run/Walk Memphis program and the Memphis Runners Track Club Road Race series in full swing, we wanted to put together a list of our best tips for beginner (and seasoned!) runners.

1. Before you hit the pavement, invest in the right gear. Proper running shoes, wick-away socks and breathable clothing will make running much more pleasant and may even help prevent injuries and pain.

2. Sign up for a race. Having a goal will help you stay on track with training.

3. Remember there are going to be days when your runs don’t go so well. But a bad run is always better than no run at all.

4. Find a running partner or training group. For those days when you don’t feel like running, it’s great to have someone hold you accountable.

5. Stay hydrated! Drink plenty of water before, during and after your run to make sure you’re properly hydrated.

6. Grab some Body Glide. This will help with blisters and chafing.

7. Keep a training diary to evaluate progress. Keeping a record will help motivate you to stay on top of training.

8. It’s okay to take walk breaks! If you feel like you need a short breather, take a minute and stop.

9. Build rest days into your training. Rest days are just as important as training days.

10. Have fun!

May you run like the wind!

THE PHYSIOLOGY OF TRAINING
Pacing can be confusing. Sometimes it's difficult to determine if you are going too fast or too slow. Be sure to wear a Garmin if you have one. Look at the pacing times for your group and practice – go out and see what kind of walk/run combination it might take to stay at that pace.

Our coaching goals are to help our women develop or improve an exercise program of walking, walk/running or running, to be safe, have fun, have less injury, and to finish the “Graduation” 5K stronger and healthier than when they started. Injury can prevent this. It’s important to for our participants to take it easy and give their bodies time to adapt.

BASE
It is important to slowly build a consistent base of weekly mileage at a slower pace. The BASE increases VO2Max, increases endurance, and improves recovery. Weekly mileage should not increase more than 10% over the previous week’s mileage. Every third week do not increase mileage. Endurance is built on this base; speed work and hill work is done much later to sharpen your skills. It is as important to have a consistent number of days running as it is the mileage. For instance, if you run 2-3-2-3-6 (total mileage 16 miles) do not try to substitute two 8 mile days one week.

~ The first improvement in fitness is Aerobic – lung capacity and blood volume

It is important to maintain hydration during this period as the blood volume increases. It is possible to experience short term ‘runner’s anemia’ as the plasma increases faster than red blood cells.

~ The second improvement in fitness is the Muscular System

The muscles build ATP glycogen & fat (the fueling system) and increasing amounts of muscle mass and Mitochondria at the cellular level (this development is most efficient when muscles are worked at an aerobic – slow – pace). Aerobic, slow easy paces allow this to happen.

~ The last to adapt are Tendons, Bones & Ligaments. It can take as much as 2-6 months for these to strengthen and adapt. This is what will break down and where the injuries will be.

Thus the beginning runner starts to feel good – Aerobic capacity has increased, muscles are stronger so they push the mileage and/or speed, if they feel some little twitches and twinges they ignore them and BOOM – injury.

What does this mean in regard to training WRWM participants?

* You need to be trained where you are now. Not what you did in high school, or five years ago, or pre-pregnancy, and not what you wish you could do without any concrete reasons to believe it’s possible.

HEAT ADAPTATION
It takes a minimum of TEN runs in heat to acclimate. The circulatory system adapts in several ways, doubling the number of sweat glands, sweating will start at a lower temperature, and reducing the number of electrolytes lost in sweat.

What does this mean in regard to training WRWM participants?

* If you have not been out in the heat, walking, jogging, etc., you will need at least TEN workouts during this training time to adapt to the heat. For intermediate and advanced runners this will probably not be an issue. For beginning runners, try to get outdoors even just for a slow walk around the block.

DE-TRAINING
After three days you begin to de-train. Do something that third day, even if you just run one mile, in order to keep the body used to the activity.

Be consistent in your training even if we have to cancel due to heat: do your run early in the morning or later in the evening, or inside if you have access to treadmill or a fitness facility

Head Coaches Gretchen Deatherage & Natasha Mayton

INTERMEDIATE 1 GREEN GROUP

Between 15- 17-minute walk/run pace. You may alter the days of the week you work out, just run 3 times in total (including Monday nights) and cross train 2 other times during the week.

Week 10 is "taper week"; train as posted below.

Week 1: Mon~Weds~Fri: Warm-up 4 min; intervals of run 4 min, walk 2 min (6 times); cool down 4 mins for a total of ~44 min

Week 2: Mon~Weds~Fri: Warm-up 4 min; intervals of run 4 min, walk 2 min (6 times); cool down 4 mins for a total of ~44 min

Week 3: Mon~Weds~Fri: Warm-up 4 min; intervals of run 5 min, walk 3 min (4 times); cool down 4 mins for a total of ~40 min

Week 4: Mon~Weds~Fri: Warm-up 4 min; intervals of run 5 min, walk 2 min (4 times); cool down 4 mins for a total of ~36 min

Week 5: Mon~Weds~Fri: Warm-up 4 min; intervals of run 6 min, walk 3 min (4 times); cool down 4 mins for a total of ~44 min

Week 6: Mon~Weds~Fri: Warm-up 4 min; intervals of run 6 min, walk 2 min (4 times); cool down 4 mins for a total of ~40 min

Week 7: Mon~Weds~Fri: Warm-up 3 min; intervals of run 7 min, walk 3 min (4 times); cool down 3 mins for a total of ~46 min

Week 8: Mon~Weds~Fri: Warm-up 3 min; intervals of run 7 min, walk 3 min (4 times); cool down 3 mins for a total of ~46 min

Week 9: Mon~Wed~Fri: Warm-up 3 min; intervals of run 8 min, walk 2 min (4 times); cool down 3 mins for a total of ~46 min

Week 10: Mon & Wed (Labor Day - No Group Training) Warm-up 3 min; intervals of run 8 min, walk 2 min (4 times); cool down 3 mins for a total of ~46 min, rest Thursday & Friday

Saturday Graduation 5K race (3.1 miles)

MEETING LOCATION

Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc.

Intermediate 1 Blue AND Green will meet behind the SHELBY FARMS PARK CONSERVANCY (SFPC) Operations Center at the corner of Farm Road and Mullins Station (THE LITTLE BLUE HOUSE)

PARK in the parking lot on the west side of Farm Road (Shelby County Code Enforcement Building) and cross Farm Road to the grassy area behind the SFPC Operations Center.

INTERMEDIATE 1 BLUE GROUP

(Warm up 2 min & Cool Down 2 min after each run)

Between 12-14 min pace – keep the 8-minute run and 2-minute walk if necessary, adjust to your personal needs.

Week 1: Mon 2m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 2.5m Total 8 miles

Week 2: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3m Total 8.5 miles

Week 3: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9 miles

Week 4: Mon 3m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9.5 miles

Week 5: Mon 3m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10 miles

Week 6: Mon 3.5m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10.5 miles

Week 7: Mon 3m ~ Tue 2m ~ Thu 2m ~ Sat 3.5m Total 10.5 miles

Week 8: Mon 2.5m ~ Tu 2m ~ Thu 2 m ~ Sat 4m Total 11 miles

Week 9: Mon 2.5m ~ Tu 2m ~ Thu 2 m ~ Sat 4m Total 11 miles

Week 10 (Labor Day – No Group Training): Mon 2 ~ Tue 1m ~ Wed 1m ~ Thu & Fri OFF

Sat RACE Total 7.1 miles

*On Mondays we will do an 8-minute run and a 2-minute walk (we may increase or decrease depending on the heat) On week 7 we will encourage the entire group to run the entire 3 miles – except for warm up and cool down.

MEETING LOCATION

Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc.

Intermediate 1 Blue AND Green will meet behind the SHELBY FARMS PARK CONSERVANCY (SFPC) Operations Center at the corner of Farm Road and Mullins Station (THE LITTLE BLUE HOUSE)

PARK in the parking lot on the west side of Farm Road (Shelby County Code Enforcement Building) and cross Farm Road to the grassy area behind the SFPC Operations Center.

Beth Garrison & Keshia Williams - Head Coaches

WORKOUT PLAN
Intermediate 2 runners should currently be running 3 days or 10 miles per week

Please note *(in the later weeks) this group will start at 6:15 to allow for the longer run before the Park closes

9:30 - 11:30 minute pace per mile
(Three days per week, Mon/Wed/Fri work well for most participants)

Mileage includes 5 minute warm-up and cool-down

(week 1) Mon-3M, Tues-2M, Thurs-2M, Sat-3M <10M total>

(week 2) Mon-3.5M, Tues-2M, Thurs-2M, Sat-3.5M <11M total>

(week 3) Mon-4M, Tues-2M, Thurs-2M, Sat-4M <12M total>

(week 4) Mon-4.5M, Tues-2M, Thurs-2.5M, Sat-4.5M <13.5M total>

(week 5) Mon-5M, Tues-2M, Thurs-2.5M, Sat-5M <14.5M total>

(week 6) Mon-4M, Tues-3M, Thurs-3M, Sat-5M <15M total>

(week 7) Mon-3.5M, Tues-3M, Thurs-3M, Sat-6M <15.5M total>

(week 8) Mon-3 M, Tues-3M, Thurs-4M, Sat- 5M <15M total>

(week 9) Mon-3 M, Tues-3M, Thurs-4M, Sat- 5M <15M total>

(week 10) (Labor Day NO TRAINING) Mon-3M, Wed-3M,

Saturday, September 12 - Race Day

MEETING LOCATION

Training is every Monday promptly at 6:30 (please arrive early) by Gate #10 at the Mullins Station Road entrance. Parking will be inside the park gates.

PACKET PICKUP LOCATION

Packet Pickup will be held Friday, September 11, 2026 from 4-7pm outdoors at Regional One Health- East Campus. We will be outdoors again this year right outside the entrance under the covering. The address is 6555 Quince Road Memphis, TN 38119. The east campus is conveniently located where Bill Morris Parkway/385 crosses Kirby Parkway (see the map below). Here you can get your race bib and ask any questions you have about race day.

RACE DAY

If you can't make it to packet pickup, you may get your race bib on race day. Please arrive early to the race to allow time to park, get your race bib, and allow time for warm-up stretching and/or a last minute trip to the bathroom. The race will start promptly at 8am.

Graduation 5K Saturday, September 12, 2026, 8am at Hope Church, located at 8500 Walnut Grove Rd, Cordova, TN 38018.

Walkers - the groups that have been meeting at Hope Church and will ONLY WALK the race and receive their own awards! Be sure, if you are a WALKER, that you only walk the entire race NO RUNNING allowed for the Walkers group.

Runners - anyone who will run during the race, even if they take walk breaks - are not officially Walkers and will go to the Runner's finish line. This includes the Beginning Runners, Intermediate 1 & 2 and Advanced.

SOME IMPORTANT INFORMATION ON THE GRADUATION 5K (PLEASE PASS ALONG TO ALL YOUR FAMILY AND FRIENDS TAKING PART IN THE PROGRAM)

The Race location is Hope Church, located at 8500 Walnut Grove Rd, Cordova, TN 38018 on Saturday, September 12th at 8am. Be sure to arrive early so you have time to get your race bib, visit with your friends and find your group!

Please pass this along to all your friends/family that may not get the emails.

HOW DOES EVERYTHING HAPPEN ON SATURDAY?

Plenty of parking is available

When you get in line you will receive a square Bib with a number printed on it. Be sure to pin it on the front of your shirt in all four corners (pins will be supplied).
AS A BEGINNING RUNNER: Last year there was a bit of confusion due to the fact that there is a Walking Group in the Women Run WALK Program. If your practices have been at the BMX track, you are a Beginning Runner. If your practice was at Hope Church, you are a Walker. If you RUN any part of the race - one minute, two minutes - any combination of walking and running - you are considered a RUNNER - runners sometimes walk during races. This includes BEGINNING RUNNERS, INTERMEDIATE 1 & 2 AND ADVANCED, ANYONE WHO TRAINED AT SHELBY FARMS OR BY THE BMX TRACK.
WALKERS - those who will walk the entire race - NO RUNNING - will have a separate line for getting your goodie bags and your Bibs. IF YOU TRAINED AT HOPE CHURCH, YOU ARE A WALKER.
WALKERS WILL HAVE DIFFERENT COLORED BIBS so that you can be sure to get credit as a Walker. Walkers have their own trophies and do not have to compete against Runners! We want to be sure you have a chance to get your awards! :-)
ALL PARTICIPANTS: This Bib will be your identifying number when the race photos are published online. These pictures will be available for you to purchase online through an outside vendor. You will be notified via email when they are published. Be sure to keep the bib after the race or remember the number or you will not be able to find your pictures very easily.

WEAR YOUR TRAINING SHIRTS TO THE RACE!!

There is NOT a race-day t-shirt; your training shirt is your official WRWM shirt.
Please be aware that there are no dogs, kids, headphones, roller blades, strollers, parakeets, Tobacco spitting or other actions/items that could harm/affect you or your fellow participants.
Friends and Family are welcomed and encouraged to come out and cheer you on - but only Participants on the Race Course, for participant safety, Thanks!
If you have any questions, be sure to contact your Head Coach
If you don't know your head coach, look them up here

Course Description

The runners start in the parking lot north of the building and children's play area, near the handicap parking and proceed east and south unrestricted around the new sanctuary portion of the building and turn right (west) to run south of the building to the main north south drive where they turn left (south) and take the shortest route to Walnut Grove where they turn right (west) to Walnut Trace where they turn right (north) and proceed past MILE 1 to the end of the street where they enter the park. About 100' into the park the runners turn right and follow the walking trail loop in a counter clockwise direction. The runners continue around the outer perimeter of the park past the Bruins Trace entrance and take the path toward the parking lot just before they get to the playground. They continue along this path, head west on the south side of the parking lot and turn right (north) at the entrance/exit drive to Trinity Rd. At Trinity Rd they turn right (east), pass MILE 2 and continue to Ericson where they turn right (south) and proceed back to the church service drive where they turn right (south) and continue along east of the steel tower lines past MILE 3 to the FINISH near the handicap parking area west of the Chapel.

HERE IS SOME BASIC RACE ETIQUETTE INFORMATION, taken from www.runnersworld.com

Race Etiquette

Every runner has had an awkward "First Race" experience. Here are some tips to make your entrance into the race scene a smooth one.

By Hal Higdon

Published 08/28/2001

Every beginner's first race is a special moment. There will be other running highs as you continue in the sport, but do your best to enjoy your first 5-K as much as you can.

You may feel out of place the first time you appear at a 5-K race. This is natural. It happens whenever we do something new and don't understand the rules.

Rest assured that every other runner participating in the event has had a "First Race" experience. They didn't know what to expect the first time they walked into a gym full of runners, but they learned fast. Here are a few tips:

PLAN WHAT TO BRING: Most runners like to plan what outfit to wear, including shoes. Lay your gear out the night before, so you don't forget anything, especially not your race number. Plan for all kinds of weather. Most runners come dressed to run, but you might want to bring some extra clothes for post-race activities.

PIN YOUR NUMBER ON THE FRONT: In track meets, athletes often wear numbers on their backs; in road races, they wear numbers on the front. Bring a couple of extra safety pins to make sure you can secure your number on all four corners.

ARRIVE EARLY: Since this is your first race, you might as well enjoy the total experience and not feel rushed. Arrive at least 30-60 minutes before the scheduled race start. Allow time to pick up your number, warm up and visit the toilet. (The earlier you arrive, the shorter the lines you'll encounter.) Watch what other runners do, and do the same. When everybody starts moving toward the starting line, that's your cue too.

START IN BACK: Don't make the mistake of starting near the front, otherwise you'll spend the first mile watching everybody run past you. Start toward the back. People are cheerier in the middle of the pack, since their goal is usually only to finish, not run fast. You may lose some time crossing the starting line, particularly in big races, but time isn't important to you in your first race--or shouldn't be.

PACE YOURSELF: One reason for starting in back is to avoid running the first mile too fast, either because of enthusiasm or because faster runners pull you along. Once you cross the starting line, settle into your normal training pace--or run even slower. You'll enjoy your first race more if you run comfortably and see what's happening. Save personal records (known as PR's, by the way) for later races.

Happy Trails!

THE 2025 WOMEN RUN WALK MEMPHIS TEAM

If the name is highlighted or underlined, then you can email that person directly with any questions/comments.

Allison Andrassy - Race Director
Anne Forbus - Race Director
Laurie Duncan - Director of Volunteers
Cori Sackett - Director of Sponsors - Please email for information on Sponsoring the WRWM Program
Dennese Black - Walkers - Head Coach
Becky Mathis & Heather Price - Beginning Runners - Head Coaches
Gretchen Deatherage & Natasha Mayton- Intermediate Runners 1 - Head Coaches
Beth Garrison & Keshia Williams - Intermediate Runners 2 - Head Coaches
Julie Cleary Dillon & Amber Fournier - Advanced Runners - Head Coaches

Dennese Black - Head Coach

POWER WALKING LEVEL C WORKOUT PLAN
(Three days per week, Mon/Wed/Fri work well for most participants)

18 min/mile or greater (Warm up for 10 minutes)

Week 1: Walk 3 min, powerwalk 1 min = total of 20 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 2 min = total of 25 minutes+5 min cool down
Week 3: Walk 3 min, powerwalk 2 min = total of 30 minutes+5 min cool down
Week 4: Walk 2 min, powerwalk 2 min = total of 30 minutes+5 min cool down
Week 5: Walk 2 min, powerwalk 2 min = total of 35 minutes+5 min cool down
Week 6: Walk 2 min, powerwalk 3 min = total of 40 minutes+5 min cool down
Week 7: Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 8: Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 9: Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 10: NO TRAINING ON LABOR DAY -Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
RACE SATURDAY

POWER WALKING LEVEL B WORKOUT PLAN
16-18 min/mile
(Warm up for 10 minutes before walk)
Week 1: Walk 3 min, powerwalk 2 min = total of 20 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 3 min = total of 24 minutes+5 min cool down
Week 3: Walk 3 min, powerwalk 4 min = total of 28 minutes+5 min cool down
Week 4: Walk 3 min, powerwalk 5 min = total of 32 minutes+5 min cool down
Week 5: Walk 2 min, powerwalk 5 min = total of 35 minutes+5 min cool down
Week 6: Walk 2 min, powerwalk 6 min = total of 40 minutes+5 min cool down
Week 7: Walk 2 min, powerwalk 7 min = total of 45 minutes+5 min cool down
Week 8: Walk 1 min, powerwalk 8 min = total of 45 minutes+5 min cool down
Week 9: Walk 1 min, powerwalk 8 min = total of 45 minutes+5 min cool down 
Week 10: NO TRAINING ON LABOR DAY -Walk 1 min, powerwalk 8 min = total of 45 minutes+5 min cool down 
RACE SATURDAY

POWER WALKING LEVEL A WORKOUT PLAN
15 min/mile or less
Warm up for 10 minutes
Week 1: Walk 3 min, powerwalk 3 min = total of 24 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 4 min = total of 28 minutes+5 min cool down
Week 3: Walk 2 min, powerwalk 5 min = total of 35 minutes+5 min cool down
Week 4: Walk 2 min, powerwalk 6 min = total of 40 minutes+5 min cool down
Week 5: Powerwalk 6 min, walk 2 min = total of 40 minutes+5 min cool down
Week 6: Powerwalk 6 min, walk 1 min = total of 35 minutes+5 min cool down
Week 7: Powerwalk 6 min, walk 1 min = total of 42 minutes+5 min cool down
Week 8: Powerwalk 7 min, walk 1 min = total of 48 minutes (up to 5K)+5 min cool down
Week 9: Powerwalk 7 min, walk 1 min = total of 48 minutes (up to 5K)+5 min cool down
Week 10: NO IN-PERSON TRAINING ON LABOR DAY - Powerwalk 7 min, walk 1 min = total of 48 minutes+5 min cool down

RACE SATURDAY

MEETING LOCATION

Walkers meet at HOPE Church on Walnut Grove Road every Monday (except Labor Day). Please arrive before 6:30. We will sometimes have speakers or demonstrations which you will not want to miss. Training starts promptly at 6:30.

Our Weather Policy:

We will hold the training sessions each Monday night when at all possible. We will not cancel for rain, however we will cancel for lightning. Furthermore the race directors reserve the right to cancel a training session due to severe adverse weather advisories. We will post such cancellations on this website by 4PM on Mondays - so please check back often.

PS: In our 20+ year history we have only cancelled practice a handful of times -so most of the time you can assume you will find us and your fellow brave souls at the appointed locations.

MRTC WOMEN RUN/WALK MEMPHIS

A SHORT HISTORY

The Memphis Runner's Track Club is proud to announce that the Women Run/Walk Memphis program was named the RRCA's 2010 Outstanding Beginning Running Program.

From Mark Higginbotham:

The Women's Distance Festival 5k may have been held two years in the 1980's. In 1993 I found a comment that Bill Butler helped out with awards and that "he had directed the race the first 2 back in the 80's". It was Ellen Murphy's passion that resurrected an MRTC women's running program from the dust of the 80's and early 90's.

I did not research that whole decade to try to find them. It was Clare Sample's organizational skills and work ethic that kept it going when we only had 40 to 50 ladies each year. Every successful organization needs a dynamic leader. Not just an organizational leader... a passionate, vocal, enthusiastic "let's go, you can do this--follow me," leader! That leader showed up in (year?), when Paula Townsend (Luton) teamed up with Clare. Paula really got the ladies excited, and Cindy Wolf and The Commercial Appeal began promoting the program, and the rest is history!

We built it. Ladies, by the hundreds, came out to run and walk and socialize on-the-move, and they got more fit in the process!

When Clare and Paula passed the torch, Rachel and DJ took it to an even higher, more organized, more enthusiastic level. And the passion and leadership is still there (in them and in all the coaches). In the wings, new leaders are growing. One day, the torch will be passed again, and this awesome MRTC training program will keep going forever and ever and ever.

PAST WOMEN RUN MEMPHIS RACES and DIRECTORS:

1991 Carol Chambers

1992 Rachel Ragan

1993 Becky Brown & Mary Humphreys

1994 Becky Brown

1995 Becky Brown

1996 & 1997 not held

1998 Ellen Murphy

1999 Clare Sample

2000 Clare Sample

2001 & 2002 not held

2003 Clare Sample & Paula Townsend

2004 Clare Sample & Paula Townsend

2005 Clare Sample & Paula Townsend

2006 Rachel Ragan & Lane Purser

2007 Rachel Ragan & DJ Watson

2008 - 2015 DJ Watson & Terri Clarke

2016 - present Allison Andrassy & Anne Forbus

EXPO: Monday June 22, 2026, 5-7pm, Shelby Farms at Jones Pond Pavilion

The Expo is a great opportunity to meet and greet other participants and your coaches and register for the program. You can also pick up your program shirt at the Expo and visit the sponsors' booths for great deals!