Running 201
OVERVIEW
Running 201 is offered as a follow-up to Running 101, though you need not have participated in a 101 program to register. It is designed for a runner with an existing run volume base seeking to improve his/her performance at the 5K/10K distances and/or build the endurance to move to a longer event. If you can run 9:00 for a mile or faster, you will fit in Running 201. Current participants have run 5Ks between 18:00 and 32:00 and/or completed a longer distance event with minimal walking.
DETAILS
The standard program meets for two one-hour sessions (or slightly longer) each week (we will have a slightly different set up for a once/week session meeting weekends in Burke). A typical session may focus on endurance, improving speed through intervals targeting different running forms and training zones/energy systems, and running technique. Participants' 8-week training schedule also includes suggested run volume and efforts for days the group does not meet.
When you complete Running 201, choose to repeat it again -- because runners' ability and training levels vary, there is always room to improve.
The 2012 program cost for a new participant in Running 201 is $139 for an 8-week session.** Returning participant cost is $109 for the 8-week session. This standard cost includes up to sixteen weekday coached group sessions (we understand you may not be able to attend them all, but encourage all participants to commit to attending 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.
(**The Burke once/week 12-week session is $109 for new participants and $95 for returnees.)
UPCOMING SESSION AND REGISTRATION INFORMATION
In 2012, Running 201 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, pending demand. We'll continue programs in Arlington, DC, Reston, and Rockville. We've also added a once/week 12-week program in BURKE on Sundays from 4-5 PM which may repeat starting in mid-June.
Tentative Calendar for the Remainder of 2012 Includes:
Late Spring Session: May 14 - July 5
Summer Session: July 16 - September 5
Fall Session: September 12 - November 1
2012 May Sessions begin the week of May 14. Planned locations/days for the Spring session are described below. All sessions meet at 6:30 PM except as otherwise noted.
Running 201 Late Spring Dates/Sites
Arlington Running 201: TBD. Monday/Wednesday sessions. (No sesssion Wednesday, 7/4.) Meets at =PR= Arlington or W-L High School track.
Burke Running 201: March 18 - June 3. Sunday (once/week) sessions from 4-5 PM. Meets at Robinson High School track. This session is in progress.
DC (Cleveland Park) Running 201: May 15 - July 5. Tuesday/Thursday sessions. Meets at =PR= Cleveland Park one day and Wilson HS (Tenleytown Metro/Nebraska Ave area) the other. Coach will provide further details.
Reston Running 201: May 14 - July 9. Monday/Wednesday sessions. (No sesssion Wednesday, 7/4.) Meets at =PR= Reston.
Rockville Running 201: May 14 - July 9. Monday/Wednesday sessions. (No session Wednesday, 7/4.) Meets at Richard Montgomery HS Track and/or =PR= Rockville.
All sessions meet at the local Potomac River Running Store unless otherwise specified in your confirmation information/above. 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 201 and all group training programs from =PR= Training. Thus, depending on the situation, we may require that participants leave their iPods 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.
