5K Training:

  • Feb. 23rd -April: Suggested goal event is the Hop Hop 5K, but other spring events are welcome!
  • May-July 4th: Suggested goal event is the Foot Traffic Flat 5K, but other summer events are welcome!
  • Sept. 7th-Oct. 13th: Suggested goal event is the Delta Park Portland Parks 5K, but other events are welcome!
  • October 19th-Dec. 8th: Suggested goal event is the Daimler Holiday 5K.

10K Training:

  • Feb. 23rd -April: Suggested goal event is the Hop Hop 10K, but other spring events are welcome!
  • Sept. 7th-Oct. 26th: Suggested goal event is the Haunted River 10K, but other events are welcome!
  • October 26th-Dec. 8th: Continuation of 10K training to train for the Daimler Holiday 10K.

Half Training:

  • Feb. 23rd -July 4th: Suggested goal event is the Foot Traffic Flat Half on Sauvie Island, but other events are welcome!
  • Sept. 7th-Dec. 8th: Suggested goal event is the Daimler Holiday Half, but other events are welcome!


Introducing the BEST all-women’s training program in Portland for ALL abilities of runners and walkers! Whether you are a woman just trying to start to get active again or you are looking to improve upon your existing fitness, the Foot Traffic Women’s Academy is for YOU! Women of all abilities and ages will be represented in the program and joined by “pace mentors” and coaches for all paces. The program emphasizes developing lifelong running and walking habits, while also helping women meet performance goals. The women’s training program partners with local businesses, fitness professionals, dieticians and physical therapists to help members navigate the world of fitness. With an overall “wellness” focus, this training program goes beyond simply training for a particular event and is a great opportunity to meet with like-minded women to start or maintain a healthy lifestyle. The weekly weekend meetings include tips and discussions from dieticians, trainers, physical therapists, and representatives in the running & walking apparel and footwear industries.

The women’s training Academy serves all levels and abilities starting at age 18 and up to seniors and will have motivating mentors of all ages and running and walking backgrounds. Membership includes a free super-cute women’s specific shirt, professional coaching both for runners and walkers, tons of free gear and exclusive discounts on related gear, organized weekly meetings, as well as weekly schedules delivered via email for each pace group’s specific workout to do on your own. What really separates this program from any other is the unparalleled camaraderie of an all-women’s environment discussing topics and issues of the utmost importance to women of all ages. We can’t wait to see you there, so register now and bring a friend!

Sincerely, The crew at FTWA

Feel free to send an email here to our wonderful coach, Diane Weber with any questions about Women’s Academy!

Foot Traffic Women’s Academy is an official Girls on the Run Solemates partner program! Click on the image above to find out more about Solemates and how you can get a FREE ENTRY to the training program and your goal race by supporting their fundraising efforts and their mission to empower young girls in our community to be strong and confident both physically and mentally.

Thanks to all of our wonderful sponsors:


can't make the first meeting or I may miss some workouts or even the goal event. Is that a problem?
Nope! The first day is a fantastic time to get acquainted, but the workout is brief and you’ll be able to pick up where we left off the next week with little problem. The rest of the workouts are absolutely imperative to your success, but we all miss a few weekend because of tough schedules every now and then. You will get weekly workouts emailed to you, so you can always do some on your own! And the final event…well, you can choose any event to work towards! The events we chose just happen to be great for first timers.
Where and when does this program meet?
Women’s Academy (WA) meets  most Saturday mornings at 8am. We meet all over the Portland/Vancouver area and alternate locations each weekend, allowing us to see different pedestrian-friendly courses throughout the city. All of the weekday workouts can be done on your own, or you can join us for group runs/walks around town during the week (offered through the three Foot Traffic locations).
I have NO idea what pace I am. How do I know what group to join.
Here’s a secret: Even returning members have difficulty figuring out their pace the first few meetings! The 2nd weekend, we will be heading to a track for a pace evaluation to get familiar with your natural per mile pace. We have tons of pace groups and it is expected that you will start in one pace group and switch to a different one after a few weeks of training. We have pace groups going from 8:00-20:00/mile, including three run-walk interval groups (3:1, 2:1, and 1:1).
I can't run the whole time, but I'd like to try. Is there a jog/walk combo group?
YES! Our walk/jog groups will be following the “Galloway” model with respects to the exact walk/jog ratio.
Do I have to attend every meeting? I'll be gone on certain weekends?
No! We understand that we all have busy schedules and family and jobs often take priority. FTWA is meant to compliment your busy life, not become another source of anxiety. Most of the workouts you can do on your own. Of course, the more meetings you make, the better success you’ll see!
Can a friend show up with me the first day to see if they like it and pay afterward?
Absolutely! The first day is a TON of fun and a great way to find out what you’re in for! If they decide that it’s not what they’re looking for, no problem! But we think they’ll like it!
Are there weekday workout options?
YES! They are completely optional. However, we encourage everyone to look into our group runs/walks going from our three different stores and join other members at these workouts.
I'd love to find training partners from this group. How do I do that?
We LOVE the sense of community FTWA provides and we want to encourage that. As a result, we HIGHLY recommend members join our Facebook group (click here) to post their progress, look for training partners, post pictures, and ask questions. We can’t give everyone’s email out, so this is the best way for participants to communicate outside of the group in a safe way. In addition, we work on facilitating communication at the meetings as well.
My friend has much more/less experience than me. Do we start at the same mileage?
Nope! We have THREE separate workout plans for beginners, ‘tweeners, and advanced/returners. Everyone hits the reset button the first few weeks, but you’ll notice that returning members follow a more demanding schedule than someone that’s just starting out. We have plenty of people in EVERY group!
How do I find out what mileage to do each week? How do you contact me?
You will receive a weekly email with a detailed workout summary with EXACT workouts you need to train at. The email will also remind you about where we’re meeting the next weekend and what the mileage/topic/course will be as well.
Are jogging strollers welcome?
Absolutely! In fact, we encourage you to bring your kids if it’s feasible for you to do so. Feel free to email us if you have any specific questions about bringing your kid(s)!

Attention non-profits, schools, businesses, and corporate wellness programs!

Excite your fundraising base and energize your employee wellness through this simple and fun new program! Raising funds and staying fit has never been so easy! Click here for more info. For more info,email info@foottraffic.us

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