Runners from beginner to elite with specific running goals can benefit from a tailored Individualized Training Program. Whether your goal is improving fitness and losing weight or increasing competitiveness, training for a marathon, achieving a specific time, or qualifying for a particular event, an Individualized Training Program can help you get there.
We believe runners at all levels can improve and stay motivated when they have a tailored plan to help achieve their goals. Individualized Programs can begin at any time, and require a four-month commitment to allow you enough time to see measurable results. Coaches will discuss your short- and long-term goals with you and design an individualized program to help you meet them. We've helped runners work towards goals as far ranging as "complete my military PT run test under the maximum allowed time" to "qualify for the Olympic Trials." There is no goal that can't be pursued more effectively with guidance.
Individualized Training involves a training schedule specific to you. That training approach can be implemented with in-person meeting sessions or via online interaction with your coach.
In-Person Individualized Training
If you choose the In-Person/PR Running Club option you'll have the opportunity to work out with your coach together with a group two mornings a week. Following your first weeks with the Club, you'll receive a tentative written schedule at the beginning of each month. The calendar will provide structure and help you plan ahead. This approach acknowledges that you are an individual - with a specific running history and personal strengths, weaknesses, and goals. Although you may share a workout with others, your specific needs are addressed.
We expect every member will have a different goal and initial fitness level. Group sessions will let you work together with others, but not force you onto a schedule or training plan that is not designed specifically for you. Your Individualized Training Program will include planned weekday sessions focusing on improving your form, speed, and endurance through intervals, hills, tempo runs, and other more intense efforts. Depending on your goals, it will likely also include a weekend long run, which will vary in distance depending on your goals. (Those members with a specific marathon goal will follow a long-run build-up appropriate for that goal.)
Arlington-Based Individualized Training Programs
The Arlington In-Person/Individualized Training Program (a.k.a. "PR Running Club") holds coached weekday workout sessions on Tuesday and Thursday mornings at 6:30 a.m. at Washington-Lee High School. Most members find they can attend at least one of the two weekday morning sessions, although when other commitments interfere, they rely on their individualized schedules and e-mail/phone consultation with coaches for guidance. During workout sessions on Tuesday and Thursday mornings you have the opportunity to work individually with coaches and together with other runners. Members are encouraged to use the PR Running Club Online Log to record their efforts and communicate with coaches even on days the club does not meet.
Morning sessions are held at Washington & Lee High School in Arlington, Virginia. Club members also often meet to run on weekends and some other weekday mornings, allowing runners to coordinate with each other and meet informally together.
Online Individualized Training Programs
Although we strongly believe the a coach can best assist a runner to set and achieve goals through face to face meetings and hands-on guidance, we understand that individual circumstances vary and some runners may not be able to attend any of our weekly sessions. In these circumstances, online coaching can be the next best solution.
Like the Individualized Training Programs, Online Training Programs are tailored to your specific running history and goals, and designed to address your strengths and weaknesses. An Online Training Program can begin at any time and also requires a four-month commitment so the athlete and coach can build a strong relationship with measureable results. Athletes choosing to receive their coaching online receive monthly training schedules and are expected to communicate regularly with coaches via e-mail regarding their progress. This regular interaction is critical to ensuring that coaches can modify schedules based on individual results, health issues, weather, etc. For online clients, the PR Running Club Online Log becomes a particularly effective way to to record information and communicate with coaches.
Individualized Lessons and Consults
For athletes seeking some one-on-one attention but not interested in a long-term coaching relationship, we offer Lessons/Consults. A Lesson might involve an active session focusing on a particular aspect of the runner's form, or administering a solo workout session. A Consult is typically non-active, and involves review of a runner's current training program, planning sessions, etc. Athletes interested in a coach's feedback can use this approach without committing to a longer training program. Lessons and Consults are $100/hour and held at a mutually convenient location for coach and client.
