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, but first and foremost this program is about RUNNING -- not a boot camp or conditioning class.
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.
The 2012 program cost for a new participant in Running 101 remains $139 for an 8-week session. Returning participant cost is $109 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. Repeat participants receive other great giveaways at times!
UPCOMING SESSION AND REGISTRATION INFORMATION
In 2012, Running 101 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, pending demand. We'll continue programs in Arlington, Ashburn, Burke, DC, Reston, and Rockville, and may add others. We are considering DAYTIME locations in LEESBURG and RESTON. Daytime sessions would likely meet at around 9:30-10:30 AM. Please Contact Us to be added to an Interest List for a potential daytime program.
Tentative Session Dates for 2012 Include:
Early Spring Session: March 12 - May 3
Late Spring Session: May 14 - July 5
Summer Session: July 16 - September 5
Fall Session: September 12 - November 1
2012 Spring Sessions begin the week of March 12. Planned locations/days for the Spring session are described below. All sessions meet at 6:30 PM.
Running 101 Spring Dates/Sites
Arlington Running 101: March 12 - May 3. Monday/Wednesday sessions. Meets at =PR= Arlington or W-L High School track.
Ashburn Running 101: March 12 - May 3. Monday/Wednesday sessions. Meets at =PR= Ashburn.
Burke Running 101: March 13 - May 4. Tuesday/Thursday sessions. Meets at =PR= Burke, with occasional use of Robinson HS track.
DC (Cleveland Park) Running 101: March 12 - May 4. Monday/Thursday sessions. Meets at =PR= Cleveland Park and local area track/park TBD (but reachable via metro.)
Reston Running 101: March 13 - May 4. Tuesday/Thursday sessions. Meets at =PR= Reston.
Rockville Running 101: March 12 - May 3. Monday/Wednesday sessions. Meets at Richard Montgomery HS Track and/or =PR= Rockville.
All sessions meet at 6:30 PM at the local Potomac River Running Store unless otherwise specified in your confirmation information. (Any other location will be in close proximity to the store, such as a local track within a few blocks.) 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.
Note: We prioritize your safety and seek to maximize your learning and development as an athlete as you participate in Running 101 and all group training programs from =PR= Training. Thus, depending on the situation, we may require that participants leave their iPods behind while in class. The final decision is made by each session's coach, but the overall program philosophy is that if you can't hear traffic, your coach, or your peers, at worst you are at risk, and at best you aren't getting everything you could from the program.
