Register for the Weekend 5K/10K Training

OVERVIEW
Are you newer to running and want to build a solid base? Are you getting started and looking for some structure in your training regimen? Do you need accountability to get you out the door on those winter days? Need to work on form to be more efficient? Do you want to meet some running buddies who share your passion and get that training in on the weekend? The Winter/Spring 5K/10K Training Program is for you!

The low-key 16-week weekend morning program can be paired with the Evening Interval Program and will be available in Burke, Arlington, and Reston. As in 2017-2018, based on participant feedback, we have SEPARATED the weekend training from the optional weekly interval workout. Runners can participate in BOTH programs or only choose the weekend training and train with our free group runs or on their own during the week if they choose. Registration and payment for the 5K/10K Program and the Evening Interval Program are separate, but the overall cost will be similar to past years if you choose to do both, or lower if you choose to do the Weekend 5K/10K Program by itself.

PROGRAM DETAILS
The 5K/10K Program meets weekend mornings in ARLINGTON, BURKE, and RESTON. (If you’re looking for a different day or location consider our Cherry Blossom/Spring Mid-Distance Training, which is a good alternative that is still appropriate for beginners and intermediate runners.) All training sites begin with an information session, coach meet and greet, and informal first day run the weekend of December 1st-2nd and official runs starting December 8th-9th. All sites will meet at 8:30 AM for the first weeks.

The 5K/10K weekend session will focus on getting you started and/or improving your endurance, form and strength. Class will often start with a weekly clinic on such topics as form, drills and core strength then a run portion. Distances covered will range from 1- 6 miles, depending on runners’ background and goals. Run pace/effort level will also be varied — sometimes focused on a steady, “fat burning” training pace, and other times designed to teach you to “change gears” or run at harder effort, such that you learn how different paces feel and what their purpose(s) are. Typical sessions will last between 60-90 minutes, though a few may be slightly longer on days when the runs are long.

The Evening Interval Program offers weeknight speed sessions allow you to work on picking up the pace (and are offered in conjunction with our other Winter Training Programs). If a speed session isn’t appealing, we encourage you to meet up and run with others during a group run from your local =PR= store one evening each week. Though we encourage participants to run shorter races throughout the winter when available, and to plan for some spring races, there is not a set race goal at the end of this program, making it flexible to meet your winter maintenance goals.

This program is appropriate for new runners and past Running 101 and Running 201 participants. If you aren’t sure if this program is advanced enough, don’t fear — training times are concurrent with the other Winter Training Program Tracks, so it’s easy to move you to a different group some or all of the time as appropriate.

PROGRAM DURATION
The Winter/Spring 5K/10K Weekend Training program informally begins the weekend of December 1st-2nd and formally starts the weekend of December 8th-9th, and continues through the mid-March. It is a great way to get going through the holiday season or jump in a bit later with that New Year’s resolution. Stay focused while having fun during those winter months, and/or prep for a spring race. Our Running 101/201 programs begin again in March 2019, so the 5K/10K Weekend program offers an option to keep things going over the winter!

PROGRAM COST
The program cost for the =PR= Training Winter/Spring 5K/10K Training Program is $139 for the session. This cost includes up to sixteen weekly coached weekend morning sessions, and participant benefits including a commemorative program t-shirt and other giveaways and social activities. Add the Evening Interval Program for only $30 — just email us at admin@potomacriverrunning.com for a promo code. Active participants in the Distance Training Program also receive special promotions from Potomac River Running Store and discounts on entry to all =PR= owned races. Active participants in the Program also receive special promotions from Potomac River Running Store and discounts on entry to all =PR= owned races.

**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.

UPCOMING SESSIONS
There are three available training sites for the 5k/10k Weekend Training Program: Arlington, Burke, and Reston. The Cherry Blossom/Spring Mid-Distance Program will meet in Arlington, DC, Vienna and Reston as well, offering additional group run opportunities. All training sites begin with an information session, coach meet and greet, and informal first day run the weekend of DECEMBER 1-2. The start times vary by site, and start time/location may be different for the kickoff weekend.

Burke-based Winter 5K/10K Weekend Training Program:
Meeting at the =PR= Burke Store at 5715 Burke Centre Pkwy (intersection of Ox Road and Burke Centre Pkwy). Runs will take place on Burke trails with occasional “field trips.” Location is convenient for runners from southern/western Fairfax County and Arlington/Alexandria runners who seek a Saturday long run day. Weekend sessions meet SATURDAYS at 8:00 AM (Session time will move earlier as program progresses to accommodate longer runs and we ask everyone to arrive 15 minutes early so the run can start promptly.) Register separately for the EVENING INTERVAL PROGRAM in BURKE on Tuesdays (at Burke Store or Robinson at 6:30 PM)

Arlington-based Winter 5K/10K Weekend Training Program:
Meeting at the =PR= Arlington Store. Runs at area running venues including the occasional “field trip.” Weekend sessions meet SATURDAYS at 8:00 AM. Register separately for the EVENING INTERVAL PROGRAM in Arlington on Wednesdays (at W-L HS at 6:30 PM).

Reston-based Winter 5K/10K Weekend Training Program:
Meeting at the =PR= Reston Store in Reston Town Center. Runs on the W&OD with occasional “field trips.” Location is convenient for suburban runners from Reston, Vienna/McLean, Chantilly, Centreville, and more. Sessions meet SATURDAYS at 8:00 AM. (Session time may move earlier as program progresses to accommodate longer runs and we ask everyone to arrive 15 minutes early so the run can start promptly.) Register separately for the EVENING INTERVAL PROGRAM in Reston on Tuesdays (at South Lakes HS at 6:30 PM.)

Category

Waiver

In consideration of the foregoing, I, for myself, my heirs, executors, administrators, personal representatives, successors and assigns, waive and release any and all rights, claims and courses of action I have or may have against EnMotive, PR Training, Running Away, LLC and its affiliates, their agents, employees, officers, directors, successors and assigns and any and all sponsors, their representatives and successors, that may arise as a result of my participation in the Running 101 Fall and any pre- and post- event activities. I attest and verify that I am physically fit and have sufficiently trained for the completion of this event and my physical condition has been verified by a licensed medical doctor. Further, I hereby grant full permission to any and all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose including commercial advertising, without monetary payment to me.