OVERVIEW
Focused on the novice runner, Running 101(™) is ideal for a new runner or athlete returning to the sport after a layoff or injury. Runners capable of running for at least 30-60 seconds without a break will be comfortable in Running 101(™) -- the program is a good bridge from walking to running. While Running 101(™) is open to everyone, we encourage runners capable of running a mile in 9:00 or faster, and/or those able to run five miles or more without stopping, to consider a more advanced program. The 8-week Running 101(™) program is offered in multiple sessions from spring - fall each year. The Running 101(™) program helps you gradually increase your running volume, while focusing on proper running technique and a strong fundmental base. By the end of the program you will be prepared for a race of 5K to 10K distance.

PROGRAM DETAILS
A typical session will combine endurance-focused running with some basic speedwork. The pure running component of the training is supplemented with stretching and conditioning, but first and foremost this program is about RUNNING — not a boot camp or conditioning class. No matter your starting point, you can gain fitness with this program. When you complete Running 101(™), choose to repeat it again, or, if you have moved to a new level of fitness and are setting time and improvement goals, you may want to consider our Running 201 program or an Individualized Training Program.

PROGRAM DURATION
2018 fall sessions begin the week of September 10. The standard program meets for two one-hour sessions (or slightly longer) 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 COST
The 2018 program cost for a new participant in Running 101(™) 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 early spring session, ALL participants also receive a newly designed commemorative program shirt, and be eligible for other giveaways. Runners currently participating in a summer DTP program are eligible for an additional $20 savings due to the short overlap in the weekday program sessions. Email cathy@potomacriverrunning.com for a promo code.

**NOTE TO RETURNING PARTICIPANTS**: Your returning participant discount will be applied at the end of registration, and will be shown in your cart at checkout.

SPRING SESSION: DATES & SITES

Arlington (=PR= Arlington, W-L HS)
Mondays / Wednesdays, TBD
6:30-7:30 PM

Ashburn (Trailside Park, One Loudoun) 
Tuesdays / Thursdays, TBD
6:30-7:30 PM 
 
Burke (=PR= Burke, Area Running Venues)
Tuesdays / Thursdays, TBD
6:30-7:30 PM 

DC (=PR= DC/Tenleytown)
Tuesdays / Thursdays, TBD
6:30-7:30 PM 

Reston (=PR= Reston)
Mondays / Wednedays, TBD
6:30-7:30 PM 
Note that parking is FREE after 5 PM so no issues at class time! 

Vienna (=PR= Vienna)
Tuesdays / Thursdays, TBD
6:30-7:30 PM 


UPCOMING SESSIONS 

2019 Running 101:  Dates to be posted soon!