Winter/Spring Training Program – Half Marathon/10-Miler Details
With the right program design, a good dose of personal commitment and discipline, and a little bit of luck, virtually ANYONE can complete a marathon or half marathon. Whether you are a novice athlete or an experienced runner, the Winter Training Program can help you get to the finish line, and/or get there faster than you have before or thought you could!
The program provides everything you could need for a great race experience and is designed for both for new and experienced runners with training plans structured based on your race experience and goals! We know there are many group training options available in the DC Area; our goal is to provide the best experience and greatest value.
Thanks to our partnerships with Potomac River Running Stores, and various other vendors, we’ve created a great package of benefits for all participants.
Receive expert coaching from our knowledgeable coaching team — our track record speaks for itself — we’ve helped thousands of runners complete endurance events or complete them faster, achieving personal bests, Boston Qualifiers, and more.
Attend seminars offered by leading experts on topics ranging from running technique to nutrition to race day strategy, and hear great info each week in your weekly update from your coach.
In addition to the weekly group long run, participants also receive guidance on what to do on their own for days the group does not meet. Optional evening track/speed workouts are planned on weekday evenings at 6:30 PM throughout most of the program. (Speed workouts may change venues or end in the early fall when team practices and field usage, etc., can cause conflicts.) Beginners may choose to skip speed sessions, but all are invited to attend them.
Participants are also welcome and encouraged to attend any weekly group run offered on various weekday evenings at various Potomac River Running Store locations (also at 6:30 PM.)
The weekend sessions are most important, and are focused on improving your long run. You will gradually increase your run volume, being careful to run at a pace that will maximize your body’s ability to recover and to use energy efficiently (coaches will provide guidance on appropriate pacing, and you may choose to train with a heart rate monitor to manage your effort level appropriately.) Some sessions will also focus specifically on your goal race pace.
The =PR= Training Programs’ Winter/Spring Distance Training Program will prepare for spring marathon and half-marathon distances. The program gears toward major “local” early spring races including the Rock ‘n Roll USA Martathon/Half Marathon and Shamrock Marathon/Half Marathon, but also typically includes many runners preparing for other races including the Loudoun Half, Country Music, Pittsburg, and ten mile favorites including Cherry Blossom and the GW Parkway Classic.
Marathoners preparing for Boston or another April race will receive an “extension” schedule to carry them to race day after the program ends. The program provides everything you could need for a great race experience and is designed for both for new and experienced runners. The first group runs are informal (more of an introduction, with no set run distance) on the weekend of 12/3-4. Formal training schedules beginning the week of 12/5 and the first “official” group long run the weekend of 12/10-11. The program continues through the week April 1-2, enabling those racing in March to continue for some recovery and prep for later races as well.
The program cost for the =PR Training= Distance Training Program is $159 for the session. This cost includes up to sixteen weekly coached weekend morning sessions, optional weekly track/group workouts as scheduled and available, and participant benefits including a LS technical shirt and other giveaways and social activities.
Active participants in the Distance Training Program also receive special promotions from Potomac River Running Store and discounts on entry to all =PR= owned races.
Previous Participants in =PR= Training Programs will automatically receive a $15 discount on registration if you use the same account. No code needed!
There are three available training sites for the Winter/Spring Distance Training Program: Burke, DC/Georgetown, and Reston. The Cherry Blossom/Spring Mid-Distance Program will meet in Arlington, Ashburn, DC and Reston as well, offering additional group run opportunities should participants have a conflict with the scheduled DTP run. New for 2016-2017, we are offering a RUN-WALK specific training group. While all locations include trainees who use the run/walk method, we’ll begin a specific sub-group in RESTON exclusively using this approach.
Burke-based Distance Training Program: Meeting at the =PR= Burke Store at 5715 Burke Centre Pkwy (intersection of Ox Road and Burke Centre Pkwy). Runs will take place on Burke trails with occasional “field trips.” Location is convenient for runners from southern/western Fairfax County and Arlington/Alexandria runners who seek a Saturday long run day. Weekend sessions meet SATURDAYS at 8:30 AM (Session time will move earlier as program progresses to accommodate longer runs and we ask everyone to arrive 15 minutes early so the run can start promptly.) Optional Weekday Speed Session in BURKE on Tuesdays (at Burke Store or Robinson at 6:30 PM)
DC/Georgetown-based Distance Training Program: Meeting 34th & Water Street in Georgetown (under the Whitehurst Freeway at the park area near the start of the Capital Crescent Trail.) The Sunday meeting time allows for available off-street parking. Depending on your location, Metro may be an option via a walk across the bridge to the Rosslyn station. NOTE: This winter we are in Georgetown due to the construction on Beach Drive. We will assess the viability of Peirce Mill in the event of snowy conditions. The DC location is convenient for runners from DC, Arlington, Alexandria, and Maryland. Weekend sessions meet SUNDAYS at 8:30 AM. (Session time may move earlier as program progresses to accommodate longer runs and we ask everyone to arrive 15 minutes early so the run can start promptly.) Optional Weekday Speed Session in DC on Thursdays (at Wilson HS at 6:30 PM).
Reston-based Winter Training Program: Meeting at the =PR= Reston Store in Reston Town Center. Runs on the W&OD with occasional “field trips.” Location is convenient for suburban runners from Reston, Vienna/McLean, Chantilly, Centreville, and more. Sessions meet SATURDAYS at 8:30 AM. (Session time may move earlier as program progresses to accommodate longer runs and we ask everyone to arrive 15 minutes early so the run can start promptly.) Optional Weekday Speed Session in Reston on Tuesdays (at South Lakes HS at 6:30 PM.)