PGRC 2009 5k Fall Training Program

The PGRC 5k Fall Training Program, which starts Saturday, Sept. 12, combines the structure of an organized group training experience with the benefit of customized training plans and individual feedback from a team of coaches. The 5k group-training program has as its goal the completion of a 5k (3.1 mile) race. Registration is capped at 30 participants so register early!

Is for the serious beginning runner who would like to learn the fundamentals of successful road racing and improve to the point of sustaining a 3-mile run without walking.

Is designed for the runner who may have completed a 5k training program and/or the runner who can run for at least 20 minutes.

Participants must have a running base (for the past month) of no less than 8 miles per week.

Will focus on developing endurance through the concept of the "long, slow run."

[*]Will help you enjoy the camaraderie of like-minded running-walking partners.

Each runner will participate in eight (8) weeks of training. The group long run will take place at 7:30 a.m. Saturdays at Greenbelt Park, while the group weekday evening runs will be focused on the development of speed training. There will be two options for weekday track workouts. Participants can come to one or both weekday training sessions.

The program will focus on long, slow runs designed to build endurance. The first group run will be 1.25 miles and will gradually increase to a maximum of 5 to 6 miles, depending on the group. Participants who are capable of running longer distances will be encouraged to do so.

At the end of the 8-week program, the coaches will identify a 5k race that participants will have the option of running. Registration for the selected race is at the participant's expense. Registration for 5k road races is usually in the $20 to $25 price range.

The program will be disciplined, but fun! Discipline is not the enemy of enthusiasm. The coaches will make the training program a challenging but engaging experience. This program is unique because there will be weekly conferences with the coaches that focus on each runner's individual training program. No two runners are alike, and the coaches will start with wherever the runner is in his/her training.

Maybe the participant completed the 2008 or 2009 Running Start Program. Maybe he or she walked most of the 5k races, and would like an opportunity to learn how to improve their endurance and cardiovascular fitness. Maybe their goal is to run the 5k races, or run a faster 5k race.

Participants are expected to run four times per week for 8 weeks; two of those weekly workouts are with the group and coaches, while two are on their own. The workouts will build up gradually to prepare participants for the 5k races while minimizing the chance for injury. Participation in the Saturday training and at least one (of the two) weekday training sessions is required; any exceptions will have to be approved by the coaching staff. Participants will be required to maintain a weekly training journal, and will be expected to consult with the coaches weekly on their progress. Participants are expected to run as part of a group, without headphones or other listening devices.

Volunteer coaches will provide a positive, encouraging and non-competitive environment. The coaching staff will determine the final pace placement of each runner based on provided times and the results of the first two group workouts. Valerie Grasso, the coach who has designed this training program, is a member of PGRC and a certified running coach who has completed four marathons. She is the head coach of the 2009 Running Start program.

The $40 fee -- just $5 a week! -- covers the 8-week PGRC 5k Fall Training Program, which includes a training journal, weekly consultations with the coaches, access to coaches via e-mail, group lectures, field trips and one group social event.

Membership in the Prince Georges Running Club is required to participate in this program. An additional fee may apply.

QUESTIONS? E-mail Valerie Grasso at 5ktraining@pgrc.org.