PGRC Running Start Program

Running Start fee is $40, plus club membership fees if not already a club member (individual, $20; family, $25).

The fee includes Running Start T-shirt, club membership and complimentary registration for the 5k "graduation" race on Aug. 28, 2010.

Running Start participants are required to volunteer at one club event during the program.

• First-time adults of all ages and abilities
  
• Inactive veteran runners getting back into shape
  
• Individually tailored running and run-walk programs
  

The first Saturday we will meet from 7:30 (SHARP!) to 9:00 AM at Lake Artemesia parking lot (Berwyn Heights) or in the Fort Washington/National Harbor area.

Track night: 7:00 to 8:00 PM Tuesdays - Bowie High School track.
Please note: Track night may change to the U of Maryland.

Look for a complete schedule on www.pgrc.org

Q. What is the Running Start Program?

A. Running Start is a co-ed, four-month "learn to run" training program for adults of all ages and abilities. The Program begins on Saturday, June 26, 2010 and ends with a 5 kilometer (3.1-mile) "graduation" road race on Saturday, August 28, 2009. The purpose of the program is to train adults to run a 3.1-mile course comfortably. The coaches are aware that in the beginning participants will not necessarily be able to run continuously for that distance and, accordingly, will build endurance with a judicious 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 the camaraderie of like-minded running and walking partners.

This year, the Running Start program will have two sites - one in Greenbelt and one in the Fort Washington/National Harbor area. The addition of a new site is in response to the need for a more conveniently-located training program for residents who reside in the southern portions of the county. Both training programs will be identical, and some workouts will be held in one location with the two groups together. Both programs will begin on the same day and the graduation races will be the same. Participants will be able to choose which location works best for them.

Q. Who runs the Program?

A. The Prince Georges Running Club is a volunteer organization for runners affiliated with the Road Runners Club of America. The coaches and pace leaders are volunteers, and many are certified through the RRCA. The head coach for the 2010 Running Start Program is Valerie Grasso, a PGRC member and certified running coach.

Q. How is the Running Start Program structured?

A. Participants are asked to arrive at the Running Start Program starting point by 7:30 a.m. prepared to start training at 7:45 a.m. The first Saturday sessions will be held at Lake Artemisia in College Park, MD, off Greenbelt Road, at the parking lot at the termination of Branchville Road and Ballew Avenue. Directions will be provided. Each participant will initially be assigned to a group appropriate to his/her speed and level of fitness. Attendance will be recorded. The groups will have one or more volunteer pace leaders who will guide the group during the Saturday workout. After the workout, participants will gather for group stretching. Many Saturdays will include a brief but important presentation by a knowledgeable expert in the field of diet, fitness, running, nutrition, or exercise. Sessions will end by 9:15 a.m. Participants who are unavoidably absent for a session are expected to complete a training workout on their own.

A schedule of the training program, including the track workouts, will be distributed on the first day of the program.

Q. Will I stay in the same group for the duration of the Program? Can I opt to change groups?

A. Each week the coaches will meet to discuss each participant's progress. Participants may be assigned to different groups based on an assessment by the coaches. Any participant that has questions or concerns is encouraged to share them with the pace leader or coaches.

Q. What are the requirements for participation in the Running Start Program?

A. The Running Start Program is open to all members of the Prince Georges Running Club. Membership in the Club is required to join the Running Start Program. Club Membership is $20 year for individuals, $25 a year for families and is valid through 31Dec10. In addition to being a member of the Club, the Running Start Program fee is $40. The $40 fee covers the cost of a PGRC Running Start T-shirt, complimentary registration for the 5k-graduation race on August 28, and group social events. Members may sign up online at www.pgrc.org before June 1. Participants will not be able to register at the workout sessions. Last year, the first 95 participants were accepted into the program. Due to the popularity of the program, participants are encouraged to complete their registration early.

Q. How do I register for the Running Start Program?

A. If you are a PGRC club member, register on Get Me Registered accessed through the club site www.pgrc.org. There is a discounted rate of $20 if you just completed the 2010 Beginning Women's Running Program or Walking Program. If you are not a club member, first you must join the club. Then you register for the Running Start Program.


The following are requirements in addition to membership in the club, and payment of the Running Start registration fee:

1. Running Start participants are required to volunteer at one club event during the course of the year.

2. Attendance is required at the Saturday sessions, which begin promptly at 7:30 a.m. and end by 9:15 a.m. The first session is on June 26th and will be held at the Lake Artemesia parking lot. Consult the Club website for details (www.pgrc.org)

3. Weekly track workouts will be held Tuesday evenings from 7:00 p.m. to 8:00 p.m. at the Bowie High School or University of Maryland tracks. Participants who cannot make the Tuesday track session will be expected to complete the workout on their own. Consult the Club website for details (www.pgrc.org)

4. Running Start participants will sign a liability waiver and medical release and agree to abide by Program rules.

5. MP-3 players and other musical devices are prohibited for safety considerations.

Q. Help! I used to participate in track events in high school, but that was twenty years ago. Is the Running Start Program for me?

A. The Running Start Program is for anyone who has the desire and the willingness to participate in a structured, group-focused training program. Participants will have to evaluate their individual fitness level and ability to participate.

Q. I recently completed a marathon; is the Running Start program for me?

A. The Running Start Program is designed for the beginning runner. If you have run a marathon, you are not a beginning runner. In that case, you should consult with the PGRC website for other training programs and/or contact the Training Coordinator at training@pgrc.org.

Q. I am diabetic and am concerned that the Running Start Program may be too stressful for me. Am I a candidate for the program?

A. Every participant is encouraged to seek a medical opinion from his or her medical provider prior to signing up for the Running Start Program. The Running Start Program is run by a group of volunteer coaches and cannot offer medical advice. Participants are strongly encouraged to discuss any and all medical questions with their medical provider. There are diabetic runners and coaches in the club, so diabetes in itself does not disqualify you from the program provided you have professional medical clearance.

Q. Will I need to purchase equipment and other tools to participate in the program?

A. Yes. Each participant is encouraged to purchase the appropriate clothing and equipment. It is important that each participant wears the appropriate running shoes, wears the appropriate foundation garments and other clothing, and carries a water bottle or other fluid replacement. Other suggestions will be posted on the Club website. (www.pgrc.org)

Q. Can I bring my child to the Running Start Program?

A. There are no childcare facilities available. Some children may be appropriate and eligible to participate in the Running Start Program. For further information, please discuss your concerns with Valerie Grasso, Running Start head coach or William Radcliffe (Coach Bill), the PGRC Treasurer and one of the Running Start coaches.

Q. I want to participate in the Running Start Program, but I have a vacation period coming up in the middle of the summer. Can I still participate in the Program?

A. Certainly. The coaches are aware that the summer presents opportunities for vacations and travel and that an occasional missed session can occur. However, it is expected that each participant will keep absences to a minimum and make up the missed workouts on their own.

Q. Does the program operate in inclement weather?

A. Yes, except that training workouts are cancelled in the event of lightning or thunder. When in question participants are encouraged to check the PGRC website (www.pgrc.org) or check email messages sent directly to their group.

Q. I am a walker, not a runner. I do not want to run, nor do I plan to run. Can I still participate in the running start program?

A. The Running Start Program is designed to encourage and develop running ability. While the coaches are aware that some individuals may not yet be able to run, the goal of the program is to get participants to the point where they can run a 3.1-mile course. Participants may mix walking and running in the initial stages, but the program will not have coaches available to work with all-walk participants.

Q. I have other questions not covered by this information sheet. I'd like to speak with the PGRC Training Coordinator.

A. Contact the Training Coordinator at training@pgrc.org.

email: Training@PGRC.org
web: www.pgrc.org
phone: 202.521.1495