The Winter 8K Training Program is a beginner training program for adults of all ages and abilities, that will train you to run an 8 kilometer (4.97mile) race. The program runs from Feb 7th to April 18th.

The program will build your endurance with a combination of walking and running over time. In addition, the program will offer the benefits of improved cardiovascular fitness, reduced adverse health factors, safe training methods, and fun!. The target graduation race is the Springburst 8K, the cost of the race entry is included in the cost of the training program.

Program Structure
The program consists of two formal workouts per week, during which all participants will train as a group with the head coaches.

Program Requirements
* Ages 18 and up
* Active club membership status
* Participants are required to volunteer at one club event during the program.

Program Outline

• 11-week training session
  
• Two (2) formal group workouts per week
  
• Saturdays at 7:00am
  
• Wednesdays at 6:30pm
  
• Mondays - participants run on their own
  
• Head Coaches: Tiffany Mitchell and Cassandra Logan
  
• Pace Leaders: TBD
  
[*]Orientation Session - Saturday, January 31, 2015, 8:00 am

We will meet at one or more locations each week from the lists below:

Saturdays
* Lake Artemesia (5240 Paint Branch Parkway, College Park, MD)
* Glenn Dale Splash Park (11901 Glenn Dale Blvd, Glenn Dale, MD)
* Herbert Wells Ice Arena (5211 Paint Branch Pkwy, College Park, MD)
* Greenbelt National Park (6565 Greenbelt Rd, Greenbelt, MD)

Wednesdays
* Prince George's Community College Track (301 Largo Rd, Upper Marlboro, MD)
* Bowie High School (15200 Annapolis Road, Bowie, MD 20715)

Required:

• Water - bring one or two bottles to every session.
  
• Proper running shoes
  
• Proper sports bras

• Watch or stop watch
  
• Hat
  
• Sunscreen
  
[*]Fuel

If the participant is under medical care, have a medical condition or have not exercised recently; it is recommended that the participant secure a clearance from their doctor before participating in this or any training program.