PGRC Intermediate Running Program
In this program, we assume that you can already run for 30 minutes comfortably,
every other day of the week, and that you have already raced at least once
for at least 5k. The program's 'graduation exercises' are the club's
Women's Distance Festival and Men's Predicted Time race on August 27, 2005
or the Annapolis 10 miler or Larry Noel 15k the following weekend.
The program starts Saturday, April 23rd, 2005 and we'll take new people
in through May 21st.
The preceding is a minimal requirement. If you're
running many miles per week and have been racing for years, we should still
be able to find a challenging and interesting program for you. While
any running program includes a fair amount of base mileage at conversational
pace, in this program we will spend significant time running at faster
than conversational levels. Track workouts, or equivalent, will be
an essential part of this program. You don't have to make the club
Tuesday track night, but it will probably be easier to run good workouts
with a group to push/pull you along.
Some program goals and approaches (pick a few you like, choose others):
- Learn more about training methods and approaches
- Build base mileage during a time of year it's easy to miss days
- Get started on New Year resolutions
- Share ideas about training
- Work towards setting PRs at this and other distances
- Run with others who are also pushing towards a PR
E-mail questions and suggestions to Bob Grumbine at
bobg@radix.net
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Last Modified 30 March 2005