HIIT and RUN / Running 201 Details


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.

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.

When you complete HIIT and Run/Running 201, choose to repeat it again — because runners’ ability and training levels vary, there is always room to improve.


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


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.

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.) For the first spring session, all participants also receive a commemorative program shirt, and are eligible for other giveaways.


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.