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 is offered spring - fall each year. The 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 2013 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!
NOTE: If you are a RETURNING PARTICIPANT from 2013, the system will automatically recognize you and apply the RETURNING rate of $109 when you register. If you are returning from a previous year and have not yet run with us in 2013, you still qualify for the returning rate, but will require a promo code to receive it. Please email us at admin@potomacriverrunning.com and we'll send you the code.
2013 SESSION AND REGISTRATION INFORMATION
In 2013, Running 101 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, pending demand. 101 and/or 201 Evening Programs are now offered in in Arlington, Ashburn, Burke, DC, Reston, and Rockville. Note that there is NO Leesburg location for late summer. Leesburg is expected to return in the fall.
Remaining Planned Session Dates for 2013:
- Fall Session: September 9 - October 31* (additional session may replace 10/31)
2013 Summer Sessions begin the week of July 15. Planned locations/days for the Late Spring session are described below. All sessions meet at 6:30 PM except as otherwise noted.
Running 101 Summer Session Dates/Sites
Arlington Running 101: July 15 - September 4. Monday/Wednesday sessions. Meets at =PR= Arlington or W-L High School track.
Ashburn Running 101: July 15 - September 4. Monday/Wednesday sessions. Meets at =PR= Ashburn with some use of Stone Bridge HS track.
Burke Running 101: July 16 - September 5. Tuesday/Thursday sessions. Meets at =PR=Burke (or nearby area park/venue) one day and Robinson HS the other. Coach will provide further details.
DC (Cleveland Park) Running 101: July 16 - September 5. Tuesday/Thursday sessions. Meets at =PR= Cleveland Park and/or Wilson HS Track.
Reston Running 101: July 16 - September 5. Tuesday/Thursday sessions. Meets at =PR= Reston.
Rockville Running 101: July 15 - September 4. 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.)
To register for this program, click HERE! If you are a past =PR= Training participant, you'll note that we are using a new registration tool so you'll need to create new credentials and you'll need to email us if you are a past Running 101/201 program to get a promo code and receive the retunring participant fee; however, if you've registered for a =PR= race before, you should be able to use those same credentials to login. The process is very streamlined compared to the past =PR= Training Registration and should minimize confusion. Coaches will collect additional information from you as well.
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.