Welcome to RHWB!
S13: New Runner Orientation
LEGAL DISCLAIMER
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This presentation may contain links to external websites that are not provided or maintained by or in any way affiliated with the RHWB . RHWB does not guarantee the accuracy, relevance, timeliness, or completeness of any information on these external websites. Also, it may contain views and opinions which are those of the presenter/participant and do not necessarily reflect the official policy or position of RHWB and its affiliates. Comments published by users are their sole responsibility and the users will take full responsibility, liability and blame for any libel or litigation that results from something written in or as a direct result of something written in a comment. RHWB and its affiliates are not liable for any comment published by users prior to the meeting, during or after the presentation.
All runners participating/participated in the program are bound by Liability Waiver agreement and Assumption of risk agreement signed during the registration of the program.
RHWB Mission
Develop, connect and create a strong network of
amazing human beings
Season 13�
What you need to bring to the table?
Commitment
Resilience
Have Fun
RHWB Coaches
(1/2)
S7
S8
S9
S10
S6
Sujaa (MA)
Ani (NJ)
Srivatsan (MA)
Saurabh (TX)
Indu (NJ)
Abhishek (TX)
Sushma (MA)
Shariq (NJ)
S11
Manoj (NJ)
Suren (TX)
Sriram (MA)
Ajay (TX)
Nitin (TX)
Shankar (NJ)
Nayana (NJ)
RHWB Coaches
(2/2)
S12 Summer
Soujanya (NJ)
Sanjay (FL)
Swathi (India)
S12 Fall
Sunil (NJ)
Aarathi (NJ)
Raj (NJ)
Anand (NJ)
Samyuktha (NC)
Sapna (MA)
Viz (CA)
Shiva (VA)
S13
Season 13�
How to Walk?
So S13..how does it look like?
113
27
86
Walkers
Lite
Pro
How to Walk?
Head High, Chin Parallel to ground
Neck and Shoulder relaxed. Engage abdominal muscle
Swing your arms loosely and freely
Steady pace unless told otherwise
How to Walk?
Season 13�
What should be your effort?
RHWB - Pro�(New - $30, 10K & HM)
RHWB - Lite
(New - $15,
10K & HM)
✅
✅
✅
✅
✅
✅
✅
✅
✅
✅
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RHWB Season 13�Program Offerings
✅
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Access to Final Surge
Weekend Training Message from Coach
Podcast with runners & walkers
Access to RHWB website / FB group: Members only content
Upto 3 in season Webinars to hear directly from Coaches
Coach 1-1 monitoring/feedback
Access to RHWB whatsapp for connecting with community
Structured Training Plan (16-20 weeks)
Season 13��Season Flow!
Week 5 (Feb 1)
Meso 1 finish:
3 week walk/Run/Strength training
Week 2 (Jan 11)
Warm Up weeks:�Getting into a routine, make ready all necessary items, forming a habit
Week 8 (Feb 22)
Meso 2 Finish:�3 week bit more advanced running and strength training. About 25% more distance from meso 1
Race
(Sat Apr 26)
Day 0 (Dec/29)
Week 12 (Mar 22)
Rest Week: No activity
Week 11 (Mar 15)
Meso 3 Finish:�3 week more advanced running and strength training. About 25% more distance from meso 2
Week 15 (Apr 12)
Meso 4 Finish:�3 weeks Peak meso training. Highest distance and intensity
Week 17 (Apr 25)
Taper Weeks:�Reduce intensity of training dramatically to be ready for race day
Tipping Point
Season 13��Key Ingredient
Coaching App
Running Watch or Strava
Running Shoes
How to Final Surge
Season 13��To Strava or Not To Strava?
For Lite program there is no coach, you manage your own schedules
or
Season 13��To Strava or Not To Strava?
Which Program you are in?
Do you have a running watch?
Walk
Run
Yes
No
How to Final Surge - Strength Entry
How to Strava?
So S13..how does it look like?
Program
Strength
Walk
Program at a glance!
Weekly Training Mileage in miles
We Asked Season X Runners…
And the survey says..
We Asked Season X Runners…
And the survey says..
Season 13��Comms portal
Walker Group
Overall RHWB (Link Below)
Mandatory
Optional but highly recommended
Coaching messages from Bala. Low Volume Read only
(For all)
Connect with larger community. High volume. Read/Write
(For all)
RHWB Help Desk (Link Below)
Join as per need and leave
Get quick answers on all things RHWB from our friendly team
https://chat.whatsapp.com/CzsnGBlQMRYL71iMhP3NjS
Get INto our RHWB Universe!
Questions..
On Behalf of all of us @RHWB..
&
#RunTogether-RiseTogether