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. (2013 sessions are concluding in October. 2014 sessions will begin in March. For those interested in a winter program, we recommend considering the Winter Begin/Base/Build training, which is focused on newer/beginner/intermediate runners.)
The 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.
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 program or an Program.
The 2013 program cost for a new participant in Running 101 was $139 for an 8-week session. Returning participant cost was $109 for the 8-week session. 2014 costs will likely remain the same. 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 email@example.com and we'll send you the code.
2014 SESSION AND REGISTRATION INFORMATION
In 2014, Running 101 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, pending demand. In 2013, 101 and/or 201 Evening Programs were offered in Arlington, Ashburn, Burke, DC, Fairfax, Reston, and Rockville. We expect 2014 to be similar, with possible Leesburg training added.
Running 101 Spring 2014 Session Dates/Sites
Running 101 session information for 2014 will be posted soon.