Prince George’s County Running Club (PGRC) –10K Training Program

Start Date: September 18, 2010

PGRC is sponsoring a 10k Coed Runners training program. This program is designed for runners that are interested in increasing their distance, improving endurance and running efficiently.

The program guide participants through a consistent training schedule that culminates with completing the Jingle All the Way 10k in Washington, DC on December 12, 2010.

Objectives: The 10K Training Program will focus on the following:

· How to ramp up to 60-90 minutes of running

· Introduce new formats of running including

o Trails

o Fartlek

o Hills

· Hydration methods

· Mental approaches to running

· How to dress for winter running

Orientation – Saturday, September 18, 2010, 8 a.m., at Bowie High School

On September 18, 2010, there will be a 20 minute Orientation on the 10K program, after this each participant will complete a one mile, timed trial run. The purpose of the timed trial is to help the coaches identify the proper pace group for each runner. After the timed trial, each participant will be assigned into an initial pace group. The first session will include 20-30 additional minutes of running as a warm up before the timed trial. You will be placed immediately after the time trial into a pace group. It is suggested that participants arrive at the session at least 15 minutes before the 8 a.m. start time.

Mentoring

Once you are assigned a pace group and pace group leader. The leader will keep in contact with you via email periodically to check your progress during the week. Pace Group Leaders will help motivate you through out the 10k training program.

Meeting Locations

Scheduled runs will take place at Prince George’s Community College or University of Maryland, College Park Tuesday evenings and at Glendale Community Center or Greenbelt Park on Saturday mornings. You will be required to run an additional day during the week prior to Saturday morning runs.

Club Membership Requirement: Membership in the Prince George’s Running Club is required for participation. If you are not already a member, you may sign up at the time of registration.

Running Prerequisites

The 10K program is designed for runners that can run 3 miles continuously, and have a 5k pace.

Program Registration

Register on line prior to Saturday, September 25, 2010 at getmeregistered.com (limited to the first 50 registrants). . For more information or directions, please email training@pgrc.org.

Cost

The 10K program is $50 per person and limited to the first 50 participants.

Advisory: If you have any major medical condition, such as heart disease or bone or joint problem it would be advisable to consult your personal physician before starting the program. If you get clearance you are welcome to participate.