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, OR you can run 5 miles without stopping at a slower pace, 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. Running 201 is offered in multiple sessions from early-spring through fall.

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 DETAILS 

1 PROGRAM DETAILS

The standard program meets for two one-hour sessions (or slightly longer) each week. 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.

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2 PROGRAM DURATION

The program meets for multiple sessions between spring and late fall 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.

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3 PROGRAM COST

The 2017 program cost for a new participant in Running 201 is $140 for an 8-week session. Returning participant cost (for returners from any previous PR Training program) is $110 for the 8-week session. (NOTE: This fee is LOWER than 2016!) 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.) All NEW participants also receive a technical shirt, and all participants are eligible for other giveaways.

 

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4 UPCOMING SESSIONS

In 2017, Running 201 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, including Arlington, Ashburn, Burke, DC, and Reston. Session dates are subject to change. Vienna location may be added depending on interest in this new site.Email us at admin@potomacriverrunning.com if you would like to participate in Vienna and we’ll keep you posted.

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 SUMMER SESSION: DATES & SITES 

2017 Late Spring Sessions begin the week of May 15. Planned locations/days for the Late Spring session are described below. All sessions meet at 6:30 PM except as otherwise noted.

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RUNNING 201 ARLINGTON :

Meets M/W, 5/15-7/5 from 6:30-7:30 PM at =PR= Arlington and/or W-L HS/local parks. Coaches communicate venue changes.

RUNNING 201 ASHBURN :

Meets M/W, 5/15-7/5 from 6:30-7:30 PM at Trailside Park one evening and Riverside HS track the other (pending HS field use.) Initial session may meet at =PR= Ashburn. Coaches communicate venue changes.

RUNNING 201 BURKE :

Meets T/Th, 5/16-7/6 from 6:30-7:30 PM at =PR= Burke one evening and Robinson HS track the other (pending HS field use). Makeup option for 7/4 will be discussed with group. Coaches communicate venue changes.

RUNNING 201 DC (City Center/Tenleytown) :

Meets 5/16-7/6 at 6:30-7:30 PM at =PR= DC at 919 F ST on Tuesday evenings and Wilson HS track (Tenleytown) Thursday evenings (pending HS field use.) Makeup option for 7/4 will be discussed with group. Coaches communicate venue changes.

RUNNING 201 RESTON :

Meets M/W, 5/15-7/5, from 6:30-7:30 PM at W&OD Trail at Wiehle Ave Park & Ride Lot, just 1/2 mile from Reston Town Center. Please support our venue change which avoids parking charges! Coaches communicate venue changes.

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