Running 101

Overview

Focused on the novice runner, Running 101 is ideal for a new runner or athlete returning to the sport after a layoff or injury.   Runners capable of running for at least 30-60 seconds without a break will be comfortable in Running 101 -- the program is a good bridge from walking to running.  While Running 101 is open to everyone, we encourage runners capable of running a mile in 9:00 or faster, and/or those able to run five miles or more without stopping, to consider Running 201. 

The 8-week Running 101 program helps you gradually increase your running volume, while focusing on proper running technique and a strong fundmental base.  By the end of the program you will be prepared for a race of 5K to 10K distance.

Details

The program meets for two one-hour sessions each week.  Participants are encouraged to attend at least one session weekly -- we understand that work, travel, and family commitments may mean one cannot always attend both sessions. Participants also receive guidance on what to do on their own for days the group does not meet.  A typical session will combine endurance-focused running with some basic speedwork. The pure running component of the training is supplemented with stretching and conditioning.

No matter your starting point, you can gain fitness with this program. When you complete Running 101, choose to repeat it again, or, if you have moved to a new level of fitness and are setting time and improvement goals, you may want to consider a Running 201 program or an Individualized Training Program.

In 2010, the program cost for a new participant in Running 101 is $129 for an 8-week session.  Returning participant cost is $99 for the 8-week session.  This cost includes up to 16 weekday coached group sessions (we understand you may not be able to attend them all, but encourage all participants to commit to attending at least one session/week on average.)  New participants also receive a Participant Pack including a water bottle, technical shirt, and other giveaways.  Active participants in Running 101 also receive a 10% discount on all purchases at Potomac River Running Store.

Upcoming Session and Registration Information

Daytime Running 101:  Have a Good Summer! Next Session Starts 9/20!

Tuesday and Thursday sessions

9:45 - 10:45 AM

Location: Reston YMCA

Evening Running 101: 2010 Sessions

In 2010, Running 101 is offered at multiple locations, pending demand.  We'll continue programs in Ashburn and Reston, and now also offer programs in Rockville, DC, and Falls Church, and Arlington.  There will not be a Burke Summer session.  Pending demand, the Burke session may return for Fall.

All SUMMER Sessions begin the week of July 26.  The schedule for 2010 is:

• Early Spring Session: March 15 - May 7
• Spring/Summer Session:  May 17 - July 9
• Late Summer Session:  July 26 - September 16
• Fall Session:  September 20 - November 12

Planned locations/days/times include:

Monday/Wednesday Sessions at 6:30 PM:  Arlington, Ashburn

Tuesday/Thursday Sessions at 6:30 PM:  Cleveland Park (DC), Falls Church, Reston, Rockville

All sessions meet at the local Potomac River Running Store unless otherwise specified in your confirmation information.  To register for any session, click on Join Us to register online (you can register online regardless of how you choose to pay.) To pay by check, mail your check to PR Training Programs, LLC, 2 Awsley Court, Potomac Falls, VA  20165, or bring it on the first day.)  Having trouble with the Online Registration?  Be sure to enter info in all the boxes in the format the form expects (review your form to see!) -- still having problems?  Contact us and we'll try to help you out!

Feel free to drop in and check out a program any time.  If you plan to come check things out, or join a new session without pre-registering, please also email us so that we can send you some advance information and plan for the right number of participants. It is possible that sessions may fill, so advance registration is suggested.