PGRC Fall 5K Program - 2013
in United States at Various locations-
Individual Entry
Online registration is closed for this category.
About the Program |
The 5k program is geared towards individuals just starting a running regimen or runners who cannot run 3 continuous miles. The program will build your endurance with a combination of interval training, hill training, and speed-work. In addition, the program will offer the benefits of improved cardiovascular fitness, reduced adverse health factors, and safe training methods. The target graduation race is the Wright Stuff 5K.
Program Structure |
The program consists of three workouts per week, during which all participants will train as a group with the head coach and pace leaders.
Program Outline |
9-week training session
* October 12 - December 14, 2013
* Three (2) group workouts per week: Saturdays at 7:00am and Tuesdays at 7:00pm
Locations |
We will meet at two or more locations each week from the list below:
* Lake Artemesia (5240 Paint Branch Parkway, College Park, MD)
* Glenn Dale Splash Park (11901 Glenn Dale Blvd, Glenn Dale, MD)
* Herbert Wells Ice Arena (5211 Paint Branch Pkwy, College Park, MD)
* Greenbelt National Park (6565 Greenbelt Rd, Greenbelt, MD)
* Prince George's Community College Track (301 Largo Rd, Upper Marlboro, MD)
* Woodrow Wilson Bridge (Oxon Hill Park and Ride located off Oxon Hill Road across the street from National Avenue)
* Watkins Regional Park (301 Watkins Drive, Upper Marlboro, MD)
* Safeway Fairwood Shopping Center (12410 Fairwood Pkwy, Bowie, MD)
Program Requirements |
* Ages 18 and up
* Active club membership status
* Participants are required to volunteer at one club event during the program.
Program Communication |
The following communication tools listed below will be utilized during the program:
* Access to program information will require access to email.
* Each participant and pace leader will be added to a distribution list for e-mail communication.
* A calendar of weekly workouts and locations will be posted online.
Sign In |
Participants will be required to sign in at the beginning of each session.
Medical Clearance |
If the participant is under medical care, have a medical condition or have not exercised recently; it is recommended that the participant secure a clearance from their doctor before participating in this or any training program.
Required Supplies and Equipment |
* Water - bring one or two bottles to every session.
* Proper running shoes
* Proper sports bras
* Proper running attire
Suggested Supplies and Equipment |
* Watch or stop watch
* Hat
* Sunscreen
* Fuel
* Sunglasses
* Metronome
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