THE EARLY BIRD 5K PROGRAM IS A 12-WEEK BASE-BUILDING PROGRAM FOR WALKERS AND BEGINNING RUNNERS WHO ARE COMING BACK TO OR STARTING AN ACTIVE LIFESTYLE. THIS PROGRAM TRAINS PARTICIPANTS TO COMPLETE A 5K (3.1 MILE) EVENT AS A WALK OR A COMBINATION OF WALKING AND EASY PACE RUNNING. IT IS COACHED BY RRCA-CERTIFIED RUNNING COACHES.

LOGISTICS:

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START DATE: SATURDAY, MARCH 21, 2026 AT 8:00AM. FIRST MEETING IS AT HERBERT WELLS ICE RINK IN COLLEGE PARK.

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DURATION: 12 WEEKS

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TARGET GRADUATION RACE*: DCRRC'S WOMEN'S DISTANCE FESTIVAL/MEN'S RUN AFTER 5K ON SUNDAY, JUNE 7TH, IN ARLINGTON, VA.

_*RACE REGISTRATION FEES NOT INCLUDED IN TRAINING PROGRAM FEES. PLEASE REGISTER SEPARATELY._

PROGRAM DETAILS:

THE TRAINING FEATURES THREE (3) COACHED SESSIONS PER WEEK. PARTICIPANTS TRAIN AS A GROUP WITH HEAD COACHES AND PACE LEADERS ON TUESDAY AND THURSDAY EVENINGS AT 6:30 PM AND SATURDAY MORNINGS AT 8:00 AM. TWO WEEKLY WORKOUTS WILL FOCUS ON PACING, INTERVALS, AND ENDURANCE, WHILE ONE DAY PER WEEK WILL FEATURE A LONG RUN WITH SOME HILL TRAINING. PARTICIPANTS ARE ENCOURAGED TO TRAIN WITH THE GROUP WHEN POSSIBLE, BUT CAN ALSO COMPLETE SOME OF THE WORKOUTS ON THEIR OWN AS SCHEDULES DEMAND.

TRAINING GROUP WORKOUTS:

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TUESDAYS AT 6:30 PM - HERBERT WELLS ICE RINK IN COLLEGE PARK.

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THURSDAYS AT 6:30 PM - HERBERT WELLS ICE RINK IN COLLEGE PARK.

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SATURDAYS AT 8:00 AM - VARIOUS LOCATIONS IN PG COUNTY

PLEASE NOTE THAT SATURDAY TRAININGS WILL BE HELD AT VARIOUS LOCATIONS AROUND THE COUNTY. PARTICIPANTS WILL RECEIVE WEEKLY EMAILS DETAILING TRAINING PLANS AND SATURDAY LOCATION.

PROGRAM REQUIREMENTS:

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ANYONE AGES 18 AND UP WITH THE ABILITY TO WALK AND WILLINGNESS TO RUN.

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MINORS MAY PARTICIPATE WITH A RESPONSIBLE ADULT.

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AN ACTIVE PGRC CLUB MEMBERSHIP IS REQUIRED. IF YOU ARE NOT YET A MEMBER, YOU WILL BE PROMPTED TO JOIN PGRC DURING REGISTRATION.

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PARTICIPANTS ARE ENCOURAGED TO SIGN UP TO VOLUNTEER AT A PGRC RACE IN WHICH YOU ARE NOT COMPETING, AS PGRC IS A VOLUNTEER ORGANIZATION. PGRCS SPRINGBURST 10K IS ON APRIL 18TH (SIGN UP TO VOLUNTEER HERE) AND OUR VERY OWN PGRC WOMENS DISTANCE FESTIVAL 5K WILL BE HELD IN AUGUST (DETAILS TO COME).

REQUIRED SUPPLIES & EQUIPMENT:

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WATER (BRING TO EVERY SESSION)

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PROPER RUNNING SHOES

RECOMMENDED SUPPLIES & EQUIPMENT:

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HAT WITH A VISOR

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SUNGLASSES

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SUNSCREEN

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PROPER SPORTS BRAS (WOMEN)

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WATCH, STOPWATCH OR AN APP FOR INTERVAL TIMING PURPOSES

MEDICAL CLEARANCE:

__IF YOU ARE UNDER MEDICAL CARE, HAVE A MEDICAL CONDITION, OR HAVE NOT EXERCISED RECENTLY, WE RECOMMEND YOU SECURE CLEARANCE FROM YOUR DOCTOR BEFORE PARTICIPATING IN THIS OR ANY TRAINING PROGRAM.