PGRC 2010 10k Summer Training Program

May 8 to July 31, 2010

For the intermediate runner, or those who already are comfortable with the 5k (3.1 mile) distance and are running a minimum of about 10 miles per week. If you are running the minimums, please see the Buildup Workout program below.

Club membership is required to participate. Individual membership is $20/yr and family membership is $25/yr.

Each participant is required to volunteer for one club event during the program.

The cost for each training program is $40. Registrations are non-refundable but transferable between programs. There is a discount for registrations for more than one program -- if two consecutive programs are selected, the cost of the second program is $20.

Each registrant will receive a T-shirt, a monthly training schedule, two supervised weekly run meets.

This program will be led by certified coaches Funmi Adeyosoye and Kim Ossi van Brecht. Funmi is the PGRC Race Coordinator and the Finish Line & Race Timing Services Coordinator, and has assisted in the coaching for the Winter 2009/2010 Half Marathon/10-miler Training and the Running Start programs from 2007 till present. Kim, PGRC president, has served as PGRC membership coordinator for two years, and a coach for the 2009 Running Start program, Fall 2009 5k Training, and head coach of this winter's Half Marathon/10-miler training program.

The first Saturday we will meet at 8 a.m. at Lake Artemesia parking lot (at the intersection of Berwyn Rd. and Ballew Ave. in Berwyn Heights). We will meet at other nearby locations on Saturday mornings-- the training schedule and locations will be emailed to you.

Tuesdays 7 to 8 p.m. Bowie High School track on Annapolis Road in Bowie.

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.

If you are running the minimum miles per week, please utilize this program to add more mileage prior to the start of this program.

Week start.....S....M....T....W....R....F....S
April 11...........x.....x.....3.....x.....3.....x.....4
April 18...........x.....2.....3.....x.....3.....x.....4
April 25...........x.....2.....3.....x.....3.....x.....5
May 2..............x.....2.....3.....x.....3.....x.....program start

Additional Information: Check www.pgrc.org.

Additional questions: Send an email to FunmiPGRC@gmail.com or president@pgrc.org.