Register for the 2018 HIIT and Run/Running 201

OVERVIEW

HIIT and Run/Running 201 is new for 2018!  You can expect the same training structure as we've had in the past with Running 201... it just has an added benefit -- HIIT training! HIIT, or "High Intensity Interval Training" is a great way to add some speed and intensity to your regular running routine. A re-design of our previous Running 201, it is offered as a follow-up to Running 101(™), though you need not have participated in a 101 program to register. It is designed for a runner with an existing run volume base seeking to improve his/her performance at the 5K/10K distances and/or build the endurance to move to a longer event.  If you can run 9:00 for a mile or faster, OR you can run 5 miles without stopping at a slower pace, HIIT and Run/Running 201 is perfect for you!  Current participants have run 5Ks between 18:00 and 32:00 and/or completed a longer distance event with minimal walking. Running 201 is offered in multiple sessions from early-spring through fall.

DETAILS

The standard program meets for two one-hour sessions (or slightly longer) each week. A typical session may focus on endurance, improving speed through intervals targeting different running forms and training zones/energy systems, and running technique. In addition, we'll use some basic circuits, drills, and core work to supplement the run portion of the training. All exercises are designed to strengthen and support your running muscles.  

When you complete HIIT and Run/Running 201, choose to repeat it again -- because runners' ability and training levels vary, there is always room to improve.

The 2018 program cost for a new participant in HIIT and Run/Running 201 is $145 for an 8-week session.  Returning participant cost (for returners from any previous PR Training program) is $115 for the 8-week session.   This cost includes up to 16 weekday coached group sessions (we understand you may not be able to attend them all, but encourage all participants to commit to attending at least one session/week on average.) For the first spring session, all participants also receive a commemorative program shirt, and are eligible for other giveaways. 

2018 SESSION AND REGISTRATION INFORMATION

In 2018, HIIT and Run/Running 201 will be offered in the evenings (from 6:30-7:30 PM) at multiple locations, including Arlington, Ashburn, Burke, DC and Reston. Additional sites may be added. Session dates are subject to change. 

HIIT and Run/Running 201 Early Spring 2018 Session Dates/Sites

2018 Early Spring Sessions begin the week of March 19. Planned locations/days for the Early Spring session are described below.  All sessions meet at 6:30 PM except as otherwise noted.

HIIT and Run/Running 201 ARLINGTON: Meets M/W, 3/19-5/9 from 6:30-7:30 PM at =PR= Arlington and/or W-L HS/local parks. Coaches communicate venue changes.

HIIT and Run/Running 201 ASHBURN: Meets T/Th, 3/20-5/10 from 6:30-7:30 PM at Trailside Park/Trailside MS in Ashburn, with occasional field trips to Riverside HS and elsewhere. Coaches communicate venue changes.

HIIT and Run/Running 201 BURKE: Meets T/Th, 3/20-5/10 from 6:30-7:30 PM at =PR= Burke one evening and Robinson HS track the other (pending HS field use). Coaches communicate venue changes.

HIIT and Run DC/Running 201 (City Center/Tenleytown): Meets T/Th. 3/20-5/10  at 6:30-7:30 PM at =PR= DC at 919 F ST on Tuesday evenings and Wilson HS track (Tenleytown) Thursday evenings (pending HS field use.)  Coaches communicate venue changes.

HIIT and Run RESTON/Running 201: Meets M/W, 3/19-5/9, from 6:30-7:30 PM at =PR= Reston in Reston Town Center. Parking at Reston Town Center is FREE after 5 PM, so thereis no impact on the training session. Coaches communicate venue changes.  

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.