PGRC

Fall 2012 10K Program

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 programs guide participants through a consistent training schedule that culminates with completing a 10k race in December, 2012.

Objectives

The 10K Training Program will focus on the following:

Orientation

Saturday, September 22, 2012, 8 a.m., at WB&A Trail - Glenndale Community Center

On September 22, 2012 there will be a 30 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, beyond 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 Tuesday evenings and at various places in northern Prince George's County on Saturday mornings. You will be required to run an additional day during the week.

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 are able to run 3 miles continuously, and will have various pace level coaches to assist you. However, you should be able to run 3 continuous miles under a 13:30 minute mile.

Registration

Current Club Members

  1. Please visit: https://www.runclubsignup.com/?autoLogin=F
  2. On the right under the Club Members tab, click Login
  3. Logging in:
    • If you have used RunSignUp before, please login as you normally would
    • If this is your first time using RunSignUp, your username should be the email where you receive all PGRC email. Your password will be "pgrc". You can change your password after logging in, if you would like under the profile section.
  4. Click on "My Club Memberships"
  5. Click on "Prince George's Running Club"
  6. Click on the Store Button. On the next page, scroll down until you see the Fall 2012 10K Program listed under the store section.
  7. In the drop down button at the bottom of the 10K Program description, select the number of people you are registering for the walking program. If you are registering more than one person, please email the names of people you are want to register for the program to Gary at vicepres@pgrc.org
  8. Click on Checkout
  9. Please fill out the following survey for each of the registered participants.

Non-Club Members

  1. Please go here to join PGRC: http://pgrc.org/membership/
  2. Fill in the info in the fields, under the option for the "Category/Training Program" please select "Fall 2012 10K Program"
  3. If you plan on doing a family membership, click the add member and fill each member's information. Make sure that you repeat step 2 for each of the family members wishing to participate.
  4. Click on the join button and then answer the questions on the next page
  5. Click on the join button. On the next page, scroll down until you see the 10K Program listed under the store section.
  6. In the drop down button at the bottom of the 10K Program description, select the number of people you are registering for the 10K Program
  7. Click on Checkout
  8. Please fill out the following survey for each of the registered participants.

Having issues with registering? Please email Gary at vicepres@pgrc.org.