PGRC Summer Half Marathon Training Program - 2013

Graduation Race: Woodrow Wilson Bridge Half Marathon (10/6/2013)

PGRC is sponsoring a Half Marathon 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 Woodrow Wilson Bridge Half Marathon on 10/6/2013. Registration and information for the race can be found at:
www.wilsonbridgehalf.com/

The training program will consist of 4 days of running per week. During each, there will be 3 group runs available participants should participate in at least two of them weekly, especially the Long run.

Tuesday Nights: Bowie, MD and/or UMD Track
Thursday Night: College Park, Watkins Park, TBD
Saturday Mornings: Long Runs starting in Bowie, MD but we will do some runs in other areas on occasion. The head coach will notify you two days prior to each long run the starting location. The runs will start at 7am

The participant is responsible for the other weekly training runs at their convenience. The participant is encourage to come run with the weekly club runs either in College Park, Bowie, Watkins Park or the National Harbor. More info on these weekly group runs can be found at pgrc.org
The program will be raffling off the following items:
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* 3 WW Bridge Race shirts
* 2 race entries,
* 1 Night stay at the host hotel
* 2012 WW Bridge medal
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Each participant will be required to volunteer at one PGRC activity or event.

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Gatorade Endurance Formula will serve as the exclusive Sports Nutritional Beverage of the training program. More details to come.

* Running at least six months
* Mileage 10-15 miles per week for last month
* Long run of at least 5 miles
* Recent Race Time (Last 6 Months)

PGRC reserves the right to refuse to coach anyone who the coaches believe could be injured in the training program or who does not meet the minimum training requirements.

This program will be structured around creating pods of like paced runners and augmenting with coaches and possibly pace leaders. The fee for the program is $65.

You must register for your race on your own. Please be aware that these races may fill up ahead of time.

On June 29, 2013, there will be a 15 minute Orientation on the Half Marathon program. After this we will do a 4 mile timed run so that we can create our pace groups. It is suggested that participants arrive at the session at least 10 minutes before the 6:30 a.m. start time. Please come prepared to run.

Lydia Shell (Head Coach) is a RRCA certified Distance Coach and is currently the president of PGRC. In the last five years she has discovered her passion for distance running and wants to share this passion with others and help them achieve their distance running goals. She has completed 6 marathons, 18 half marathons and many 5K's and 10k's along the way. She strives to improve her distance running while maintaining the love and joy of running.

Gary Paradee while still relatively new to running (less than 4 years) has completed 7 marathons, 9 half marathons, a 50 Miler, in addition to various shorter distance races ranging from the mile to 10 miles. His goals for the training program are to keep you motivated through the summer conditions, provide support, advice, and encouragement during the long runs and most of all help you finish your first half marathon or get a PR.

Please contact Lydia Shell at president@pgrc.org.