Register for the 2017-18 Arlington AM Interval Program

OVERVIEW

Since 2001, =PR= Training has been a fixture at the W-L HS track on Tuesday/Thursday mornings. Join the group for weekly interval sessions (and the occasional trip off-track for threshold/tempo and hill work) appropriate for runners of all levels. Interval training can help you improve your endurance, prepare for a longer race, prepare to run a shorter race faster, and more.

Runners receive interval sessions only at a lower fee without additional training plans (though a coach is always available to chat before or after the training about your questions on what to do on other days, race strategy and preparation, and more. If you're looking for a personalized plan, consider a consult or online program.) As we've done for years, each day's workout has a "theme" -- e.g., aerobic capacity or threshold work. The workout can be modified to accommodate the fitness levels and training needs of a variety of runners, by changing the interval quantity, increasing or decreasing the rest relative to the distance run, etc. This approach enables runners to train together and enjoy mutual support and camaraderie even if they are have different ability or are focusing on different goals.

PROGRAM DURATION

The program meets for two one-hour sessions each week. Participants are encouraged to attend at least one session weekly — we understand that work, travel, and family commitments may mean one cannot always attend both sessions. Participants also receive guidance on what to do on their own for days the group does not meet.

PROGRAM DETAILS

A typical session will involve a specific workout “theme” — many sessions are geared toward improving your threshold (the pace you can maintain for up to an hour – for many it’s 10K-10M pace.) This training is particularly beneficial because it has major fitness impact but also enables fairly quick recovery. Other sessions have an aerobic capacity or running economy focus.

No matter your starting point, you can gain fitness with this program. Runners of all levels can train together, learn more effective pacing, and improve their running technique — enabling them to run faster at the same level of effort.

PROGRAM COST

The 2017 program cost is $130 for your first 2-month training block. Thereafter, participants can continue monthly at $65/month. 

UPCOMING SESSIONS

In 2017, the Arlington AM Interval Program will be offered in the mornings (from 6:30-7:30 AM) at W-L High School in the Ballston/VA Square area. If the track is unavailable (due to another event or potential work being done on the turf field in the center), the session will move to nearby parks/hills/other training venues. The school is convenient to metro and has off-street parking available. The program is ongoing and new runners may join at any time. 

Category

Waiver

I do for myself, my executors or administrators, parents, heirs, next of kin, and assigns, waive any and all claims as may accrue to me or them against PR Training Programs, LLC and PR Running Club, and its coaches, sponsors (including the Potomac River Running Store), members, employees and agents, as applicable, arising out of my participation in any of the training or racing events, social events, or any related activities, organized by or participated in by PR Training Programs, whether formally or unofficially.

I know that running and exercise are potentially hazardous, physically strenuous activities which require the participant to be in a superior state of health, to be assessed, determined, and approved by his/her own self and by his/her personal doctor. I assume all risks associated with running and exercising in this program, including, but not limited to: falls, contact with other participants, the effects of weather (including ice/snow, high heat and/or humidity, traffic, and the conditions of the road or track); such conditions are known and appreciated by me. Having read this waiver and knowing these facts and in in order to have my registration accepted, I, for myself and anyone entitled to act on my behalf, including my executors or administrators, parents, heirs, next of kin, and assigns, waive and release PR Training Programs, LLC, PR Running Club, Potomac River Running Store, the Fairfax and/or Loudoun County School Boards, Fairfax, Arlington and/or Loudoun County Department of Parks & Recreation, the National Park Service, Reston Town Center, Fairfax Corner Center, Washington & Lee HS, South Lakes HS, Wilson HS, Stone Bridge HS, the program directors and coaches, sponsors, employees and agents, as applicable, from any and all claims and liabilities related in any manner to or arising out of my participation in any of the training or racing events, social events, or any related activities, organized by or participated in by PR Training Programs, whether formally or unofficially, even though that liability may arise out of negligence or carelessness on the part of the persons named in the waiver. I do further agree to and do hereby indemnify the aforesaid organizations and persons from any claim, demand or judgment against them, including the costs of attorney's fees and expenses incurred in the defense of such claims made.

I grant permission to all of the foregoing to use any photographs, motion pictures, or other record of this event for any legitimate purpose without compensation to me.