HIIT and RUN / Running 201

OVERVIEW

HIIT and Run/Running 201 is new for 2018! You can expect the same training structure as we've had in the past with Running 201... it just has an added benefit -- HIIT training! HIIT, or "High Intensity Interval Training" is a great way to add some speed and intensity to your regular running routine. A re-design of our previous Running 201, it 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, HIIT and Run/Running 201 is right for you! Current participants have run 5Ks between 18:00 and 32:00 and/or completed a longer distance event with minimal walking. HIIT and Run/Running 201 is offered in multiple sessions from early-spring through fall.

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 DETAILS 

1 PROGRAM DETAILS

HIIT and Run/Running 201 is new for 2018! You can expect the same training structure as we’ve had in the past with Running 201… it just has an added benefit — HIIT training!  A typical session may focus on endurance, improving speed through intervals targeting different running forms and training zones/energy systems, and running technique. In addition, we’ll use some basic circuits, drills, and core work to supplement the run portion of the training. All exercises are designed to strengthen and support your running muscles.

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2 PROGRAM DURATION

2018 Early Spring Sessions begin the week of March 19. The standard program meets for two one-hour sessions (or slightly longer) each week.

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3 PROGRAM COST

The 2018 program cost for a new participant in HIIT and Run/Running 201 is $145 for an 8-week session. Returning participant cost (for returners from any previous PR Training program) is $115 for the 8-week session.

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4 UPCOMING SESSIONS

In 2018, HIIT and Run/Running 201 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, including Arlington, Ashburn, Burke, and Reston. Additional sites may be added. Session dates are subject to change. Email us at admin@potomacriverrunning.com if you would like to participate at DC or Vienna and we’ll keep you posted.

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 EARLY SPRING SESSION: DATES & SITES 

2018 Early Spring Sessions begin the week of March 19. Planned locations/days for the Early Spring session are described below. All sessions meet at 6:30 PM except as otherwise noted.

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HIIT AND RUN/RUNNING 201 ARLINGTON :

Meets M/W, 3/19-5/9 from 6:30-7:30 PM at =PR= Arlington and/or W-L HS/local parks. Coaches communicate venue changes.

HIIT AND RUN/RUNNING 201 BURKE :

Meets T/Th, 3/20-5/10 from 6:30-7:30 PM at =PR= Burke one evening and Robinson HS track the other (pending HS field use). Coaches communicate venue changes.

HIIT AND RUN/RUNNING 201 RESTON :

Meets M/W, 3/19-5/9, from 6:30-7:30 PM at =PR= Reston in Reston Town Center. Parking at Reston Town Center is FREE after 5 PM, so there is no impact on the training session. Coaches communicate venue changes.

HITT AND RUN/RUNNING 201 ASHBURN :

Meets T/Th, 3/20-5/10 from 6:30-7:30 PM at Trailside Park/Trailside MS in Ashburn, with occasional field trips to Riverside HS and elsewhere. Coaches communicate venue changes.

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