PGRC 2009 10k Fall Training 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 program will guide participants through a consistent training schedule that culminates with completing the Bread Run 10k on December 13, 2009.

• How to ramp up to 60-90 minutes of running
  
• Introduce new formats of running including
  
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• Trails
  
• Fartlek
  
• Hills

On September 19, 2009, there will be a 1/2 hour 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.

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.

Scheduled runs will take place at Prince George's Community College Tuesday evenings and at Greenbelt Park on Saturday mornings. You will be required to run an additional day during the week.

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.

The 10K program is designed for runners that are able to run 3 miles continuously.

Deirdre Francis started running as a way of losing and maintaining weight. She started out running slowly just a mile or so, but then went on to complete a couple of 10K's and a Duathlon in subsequent years. After a couple of years, she stopped running and found it hard to return, so she decided to join the beginners club in 2007. Before long with the help of some really great coaches, she is back running for fun and completing in a number of running events, such as 5k's, 10k's, 10 miler's and 1/2 marathon. Like you she understands how hard it can be to get to the next level, and will help you achieve your goal!

Dave Ferris is an avid & experienced long distance runner. An engineer with the Department of Defense, Dave typically logs 50 miles per week, longer when he's training for a race. Dave coordinates the PGRC Sunday long run and he recently completed his first 50km ultra-marathon. People sometimes refer to Dave as "Mr. Enthusiasm" when it comes to running & it's easy to see why. He'll do just about anything in order to run with other runners at any experience level.

If you have any major medical condition, such as heart disease or bone or joint problem it would be advisable to consult your personal physician before starting the program. If you get clearance you are welcome to participate.

For more information or directions, please contact Head Coach Deirdre Francis at training@pgrc.org.