Frequently Asked Questions about the 2011 5k Training Program

Q. What is the January 8^th PGRC 5k Training Program?

A. The coed 3-month “learn to run” training program is for adults of all ages and abilities. The Program begins on Saturday, January 8, 2011 and ends with a 5-kilometer (3.1-mile) “graduation” road race on or about Saturday, April 16, 2011. The exact race will be determined. The purpose of the program is to train adults to run a 3.1-mile course comfortably. The coaches are aware that in the beginning participants will not necessarily be able to run continuously for that distance and, accordingly, will build endurance with a judicious combination of walking and running over time. In addition the program may offer the benefits of improved cardiovascular fitness, reduced adverse health factors, safer training methods, and the camaraderie of like-minded running and walking partners.

The 5k training program will meet at different sites across the county – including but not limited to Upper Marlboro, Fort Washington, Bowie, and Greenbelt. The first meeting will be held on January 8^th at Lake Artemesia, off Paint Branch Parkway in College Park, Md. Based on the enrollment, we will make every attempt to move the training sites around to accommodate participants who reside in the southern most portions of the county.

Q. Who runs the Program?

A. The Prince Georges Running Club is a volunteer organization for runners affiliated with the Road Runners Club of America. The coaches and pace leaders are volunteers, and many are certified through the RRCA. The head coach for the 2010 5k Training Program is Valerie Grasso, a PGRC member and certified running coach.

Q. How is the January 2011 5k program structured?

A. Participants are asked to arrive at Lake Artemesia by 7:30 a.m. prepared to start training at 7:45 a.m. The first Saturday sessions will be held at Lake Artemisia in College Park, MD, off Paint Branch Parkway. Directions will be provided. Each participant will initially be assigned to a group appropriate to his/her speed and level of fitness. Attendance will be recorded. The groups will have one or more volunteer pace leaders who will guide the group during the Saturday workout. After the workout, participants will gather for group stretching. Some sessions may include a brief but important presentation by a knowledgeable expert in the field of diet, fitness, running, nutrition, or exercise. Sessions will end by 9:15 a.m. Participants who are unavoidably absent for a session are expected to complete a training workout on their own.

A schedule of the training program, including the track workouts, will be distributed on the first day of the program.

Q. Will I stay in the same group for the duration of the Program? Can I opt to change groups?

A. Each week the coaches will meet to discuss each participant’s progress. Participants may be assigned to different groups based on an assessment by the coaches. Any participant that has questions or concerns is encouraged to share them with the pace leader or coaches.

Q. What are the requirements for participation in the 5k Training Program?

A. The 5k Training Program is open to all members of the Prince Georges Running Club. Membership in the Club is required to join the Running Start Program. Club Membership is $20 year for individuals, $25 a year for families and is valid for one year. In addition to being a member of the Club, the Running Start Program fee is $45. The $45 fee covers the cost of registration for the 5k-graduation race and all group training. Members may sign up online at www.pgrc.org before the start of the program (January 8).

Q. How do I register for the 5k Program?

A. If you are a PGRC club member, register on Get Me Registered accessed through the club site www.pgrc.org. If you are not a club member, first you must join the club.

The following are requirements in addition to membership in the club, and payment of the Running Start registration fee:

1. 5k participants are required to volunteer at one club event during the course of the year.

2. Attendance is required at the Saturday sessions, which begin promptly at 7:30 a.m. and end by 9:15 a.m.

3. Weekly track workouts will be held Tuesday evenings from 7:00 p.m. to 8:00 p.m. at the University of Maryland and possibly at other more centrally located venues. Participants who cannot make the Tuesday track session will be expected to complete the workout on their own. Consult the Club website for details (www.pgrc.org)

4. 5k training participants will sign a liability waiver and medical release and agree to abide by Program rules.

5. MP-3 players and other musical devices are prohibited for safety considerations.

Q. Help! I used to participate in track events in high school, but that was twenty years ago. Is the 5k Program for me?

A. The 5k Training Program is for anyone who has the desire and the willingness to participate in a structured, group-focused training program. Participants will have to evaluate their individual fitness level and ability to participate.

Q. I recently completed a marathon; is the 5k training program for me?

A. The 5k Training Program is designed for the beginning runner. If you have run a marathon, you are not a beginning runner. In that case, you should consult with the PGRC website for other training programs and/or contact the Training Coordinator at training@pgrc.org.

Q. I am diabetic and am concerned that the 5k Training Program may be too stressful for me. Am I a candidate for the program?

A. Every participant is encouraged to seek a medical opinion from his or her medical provider prior to signing up for a training program. The program is run by a group of volunteer coaches and pace leaders who cannot offer medical advice. Participants are strongly encouraged to discuss any and all medical questions with their medical provider. There are diabetic runners and coaches in the club, so diabetes in itself does not disqualify you from the program provided you have professional medical clearance.

Q. Will I need to purchase equipment and other tools to participate in the program?

A. Yes. Each participant is encouraged to purchase the appropriate clothing and equipment. It is important that each participant wears the appropriate running shoes, wears the appropriate foundation garments and other clothing, and carries a water bottle or other fluid replacement. Other suggestions will be offered during the training.

Q. Can I bring my child to the Running Start Program?

A. There are no childcare facilities available. Some children may be appropriate and eligible to participate in the training program. For further information, please discuss your concerns with the head coach.

Q. I want to participate in the program but I will miss some Saturdays due to prior commitments. Can I still participate?

A. Certainly. The coaches are aware that vacations and travel may require an occasional missed session. However, it is expected that each participant will keep absences to a minimum and make up the missed workouts on their own.

Q. Does the program operate in inclement weather?

A. Yes, except that training workouts are cancelled in the event of lightning or thunder. When in question participants are encouraged to check the PGRC website (www.pgrc.org) or check email messages sent directly to their group.

Q. I am a walker, not a runner. I do not want to run, nor do I plan to run. Can I still participate in the training program?

A. The 5k training program is designed to encourage and develop running ability. While the coaches are aware that some individuals may not yet be able to run, the goal of the program is to get participants to the point where they can run a 3.1-mile course. Participants may mix walking and running in the initial stages, but the program will not have coaches available to work with all-walk participants.

Q. I have other questions not covered by this information sheet. I’d like to speak with the PGRC Training Coordinator.

A. Contact the Training Coordinator at training@pgrc.org.