PGRC

Summer 2012 Half Marathon Training Program

PGRC is sponsoring a Half Marathon training program. This program is designed for runners that are interested in increasing their distance, improving endurance and running efficiently. The program will guide participants through a consistent training schedule that culminates with completing the Maryland Running Festival Half Marathon on October 20, 2012.

We will be offering 3 different tiers of training options that should suit everyone’s needs:

  1. Training Plan Only
  2. Training Plan & Virtual Coaching Component
  3. In Person

Training Plan Only

Beginner Training Plan

The program will guide participants through a consistent training schedule that culminates with completing the Maryland Running Festival Half Marathon on October 20, 2012. The 14 week training program will consist of 4 days of running per week with a gradual buildup of the long run to help the participant successfully complete the program with very little risk of injury. This program is ideal for first-time half marathoners or those who have done 1-2 half marathons before.

Registration

Register here for the Beginner Training Plan Only.

Note:If you are registering more than one person, please email the names of people you are want to register for the program to Gary @ vicepres@pgrc.org.

Intermediate Training

The program will guide participants through a consistent training schedule that culminates with completing the Maryland Running Festival Half Marathon on October 20, 2012. The 14 week training program will consist of 4 days of running per week including interval training, hill repeats and a gradual buildup of the long run to help the participant successfully complete the program with very little risk of injury. This program is ideal for someone who has done a half marathon before and is looking to set a personal best.

Registration

Register here for the Intermediate Training Plan Only.

Note:If you are registering more than one person, please email the names of people you are want to register for the program to Gary @ vicepres@pgrc.org.

Training Plan + Virtual Coaching Component

Beginner Training Plan

The program will guide participants through a consistent training schedule that culminates with completing the Maryland Running Festival Half Marathon on October 20, 2012. The 14 week training program will consist of 4 days of running per week with a gradual buildup of the long run to help the participant successfully complete the program with very little risk of injury. This program is ideal for first-time half marathoners or those who have done 1-2 half marathons before.

In addition to receiving the training plan, the program will include a virtual training component. Each participant will be given a username/password to a website where they can log their weekly workouts with notes. Each week a certified running coach will email them and follow up with them to see how their training is going and answer any questions the participant may have.

Registration

Register here for the Beginner Training Plan and Virtual Coaching.

Note:If you are registering more than one person, please email the names of people you are want to register for the program to Gary @ vicepres@pgrc.org.

Intermediate Training

The program will guide participants through a consistent training schedule that culminates with completing the Maryland Running Festival Half Marathon on October 20, 2012. The 14 week training program will consist of 4 days of running per week including interval training, hill repeats and a gradual buildup of the long run to help the participant successfully complete the program with very little risk of injury. This program is ideal for someone who has done a half marathon before and is looking to set a new PR.

In addition to receiving the training plan, the program will include a virtual training component. Each participant will be given a username/password to a website where they can log their weekly workouts with notes. Each week a certified running coach will email them and follow up with them to see how their training is going and answer any questions the participant may have.

Registration

Register here for the Intermediate Training Plan and Virtual Coaching.

Note:If you are registering more than one person, please email the names of people you are want to register for the program to Gary @ vicepres@pgrc.org.

In Person Training Program

The training program will consist of 4 days of running per week. During each, there will be 3 group runs available participants should participate in at least two of them weekly, especially the long run.

Prerequisites

PGRC reserves the right to refuse to coach anyone who the coaches believe could be injured in the training program or who does not meet the minimum training requirements.

Weekly Group Runs

Tuesday Nights (7:00pm)
Bowie, MD meet at the Bowie Library
Kehoe Track, University of Maryland, College Park MD 20742
Thursday Nights
Herbert Wells Ice Rink (5211 Paint Branch Parkway College Park, MD 20740) (6:30pm)
Saturday Mornings (7:00am)
Long Runs starting in Bowie, MD but we will do some runs in other areas on occasion. The head coach will notify you two weeks prior to each long run the starting location.

The participant is responsible for the other weekly training runs at their convenience. The participant is encourage to come run with the weekly club runs either in College Park, Bowie, Watkins Park or the National Harbor. More info on these weekly group runs can be found at www.pgrc.org.

Fee

This program will be structured around creating pods of like paced runners and augmenting with coaches and several pace leaders. We will also be utilizing a virtual training component. The fee for the program is $70.

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:
    1. If you have used RSU before, please login as you normally would
    2. If this is your first time using Runsignup:
      1. Your username should be the email you receive all PGRC email at
      2. 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 Half Marathon Training Program - In Person listed under the store section.
  7. In the drop down button at the bottom of the walking program description, select the number of people you are registering for the walking program.
  8. 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
  9. Click on Checkout
  10. 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 "Half Marathon Training Program - In Person"
  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 in the walking program.
  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 Walking Program listed under the store section.
  6. In the drop down button at the bottom of the walking program description, select the number of people you are registering for the walking 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 .

More Information

You must register for your race on your own. Please be aware that this race may fill up ahead of time.

Orientation: July 15th, 7am at Herbert Wells Ice Rink.

On July 15th, 2012, there will be a 15 minute Orientation on the Half Marathon program. After this we will do a 4 mile timed run so that we can create our pace groups. It is suggested that participants arrive at the session at least 5 minutes before the 7 a.m. start time. Please come prepared to run.

Coaches

Lydia Shell (Head Coach) is a RRCA certified Distance Coach and is currently the president of PGRC. In the last four years she has discovered her passion for distance running and wants to share this passion with others and help them achieve their distance running goals. She has completed 4 marathons, 13 half marathons and many 5Ks and 10Ks along the way. She strives to improve her distance running while maintaining the love and joy of running.

Gary Paradee while still relatively new to running (less than 4 years) has completed 7 marathons, 9 half marathons, a 50 Miler, in addition to various shorter distance races ranging from the mile to 10 miles. His goals for the training program are to keep you motivated through the cold winter conditions, provide support, advice, and encouragement during the long runs and most of all help you finish your first half marathon or get a PR.

Questions? Please contact Lydia Shell at president@pgrc.org.