11-Week Program Offers Beginner, Intermediate and Advanced Workouts in Albany, Saratoga and Rensselaer Counties to Prepare for 42nd Freihofer’s Run for Women

ALBANY, N.Y. (February 17, 2020) — Women who are interested in completing their first 5K, becoming more competitive runners, or setting a new PR or “personal record,” are invited to join the 10th annual Freihofer’s Training Challenge, which kicks off Monday, March 16 at sites throughout the Capital Region.

Participants can sign up for the 11-week couch to 5K program when they register online for the Freihofer’s Run for Women. Online registration through the 5K registration (freihofersrun.com) is the only method of registering for this program.

“Whether it’s your first or 30th time running/walking the 5K, our program can help you. We offer a beginner program for those who are new to running and an intermediate program for those who completed last year’s challenge or want more interval workouts,” said Kristen Hislop, co-director, Freihofer’s Run for Women. “Our advanced program is tailored to those who want to run longer and are ready for focused speed and distance workouts. Our mentors encourage participants to move groups based on how they feel and how they are running. In May, we preview the Freihofer’s course, which is always a fun and uplifting workout.”

The Training Challenge costs $55 and includes a Training Challenge tech shirt; seminars and clinics relating to strength training, nutrition, injury prevention, running form and core strength; and, offers from program partners, including a free 10-week Capital District YMCA membership.

Training Challenge registrants, who are welcome at all locations, are asked to select one of the Monday/Wednesday/Thursday Training Challenge sessions that works for them.

  • Mondays: The Corning Preserve at 6:30 a.m. (until there is morning light and then it will move to 6 a.m.), The Crossings of Colonie (580 Albany Shaker Road, Loudonville) at either 1 p.m. or 6 p.m.
  • Wednesdays: at 6 p.m. at these Capital District YMCA branches: Bethlehem (900 Delaware Ave., Delmar), Greenbush (20 Community Way, East Greenbush), Guilderland (250 Winding Brook Drive), Southern Saratoga (One Wall Street, Clifton Park), and Troy (2500 21st Street). Note: Those choosing a Y location will receive a membership if not already a member.
  • Wednesdays: at 6 p.m. at iRun LOCAL (425 Broadway, Saratoga Springs)
  • Saturday: A group workout session will then be held each Saturday at 8:30 a.m. at Colonie Town Park (71 Schermerhorn Road, Cohoes). This session will conclude with seminars and clinics relating to strength training, nutrition, injury prevention, running form and core strength.

Those in the intermediate and advanced groups will incorporate an additional weekly workout on their own schedule.

“The program is a gradual build,” explained Hislop. “Whether you join the beginner or advanced group, each session builds on the previous, so you never do too much. Our beginners will start with 60 seconds of jogging and 90 seconds of walking. We alternate that for a total of 20 minutes. Each workout includes a dynamic warm-up, followed by stretching at the end. The program is tailored to all levels of runners and certainly all ages.”

For those who can’t attend Freihofer’s® Training Challenge sessions in person, but would still like to increase their fitness levels, a virtual Training Challenge program is also offered. The program, which costs $10, features e-mails sent 3-4 times a week outlining workouts for beginner, intermediate and advanced runners.

“I would say to people who have never done this before, sign up, take a chance and I promise you won’t regret it,” added Hislop. “We have awesome mentors who are ready to join you for your workouts. Set your fears aside, leave the I can’ts at home, and come run with us.”

To register for the Training Challenge or virtual program, visit freihofersrun.com/training-challenge/. Registration closes on Wednesday, April 1. A dedicated Training Challenge Facebook page can be found at facebook.com/freihoferstrainingchallenge.

For more information about the 42nd annual Freihofer’s® Run for Women, 33rd annual Kids’ Run and 11th annual Freihofer’s® Junior 3K Run, visit freihofersrun.com. From the home page, you can also link to the event’s Facebook, Instagram, Twitter and YouTube pages.

Event sponsors include Freihofer’s, Price Chopper Supermarkets, The City of Albany and 99.5 The River.


Freihofer’s®, a leading baker of delicious products, is committed to fostering the growth and recognition of women in sports and inspiring all generations of women to experience the benefits of exercise and nutritious eating. Freihofer’s continues to set the pace by sponsoring the annual Freihofer’s Run for Women 5K. Now in its 42nd year, the event is home to the Masters World Best & U.S. All-Comers record of 15:48 set in 2004 by Colleen DeReuck and features thousands of women from recreational joggers to Olympians who challenge themselves on the picturesque 3.1-mile course. For more information, visit freihofersrun.com.