RUNNING START IS AN 8-WEEK TRAINING PROGRAM FOR WALKERS AND BEGINNING RUNNERS WHO WANT TO LEARN TO RUN, BUILD THEIR ENDURANCE AND COMPLETE A 5K (3.1 MILE) RACE. PGRC'S _WOMENS DISTANCE FESTIVAL 5K AND MEN'S 5K ON_ _SUNDAY, AUGUST 10, 2025_ IS THE TARGETED GRADUATION RACE. THE PROGRAM IS COACHED BY RRCA CERTIFIED RUNNING COACHES.



PARTICIPANTS: RUNNING START IS OPEN TO WALKERS, BEGINNING RUNNERS AND/OR RUNNERS WHO ARE RETURNING TO THE SPORT AFTER MANY YEARS. IF YOU HAVE COMPLETED A 5K OR GREATER DISTANCE RACE (8K, 10K, ETC.) IN THE PAST 6 TO 12 MONTHS OR YOU ARE ALREADY RUNNING 3 OR MORE MILES WITHOUT WALKING, WE ENCOURAGE YOU TO REGISTER FOR PGRC'S FALL HALF-MARATHON TRAINING WHICH WILL BEGIN IN LATE JULY.



PROGRAM STRUCTURE: THE TRAINING CONSISTS OF THREE (3) GROUP WORKOUTS PER WEEK. PARTICIPANTS TRAIN AS A GROUP WITH HEAD COACHES AND PACE LEADERS ON TUESDAY AND THURSDAY EVENINGS AND SATURDAY MORNINGS.

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SATURDAY MORNING TRAINING RUN: BEGINS AT 7:30AM. DEPENDING ON THE TEMPERATURES, WE MAY CHANGE THE START TIME TO 7:00AM. THE SATURDAY MORNING TRAINING RUN WILL BEGIN AT HERBERT WELLS ICE ARENA IN COLLEGE PARK. TRAINING WILL ALTERNATE BETWEEN THE RACECOURSE OR THE NORTHEAST BRANCH TRAIL.

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TUESDAY EVENING TRAINING RUN: BEGINS AT 7:00PM. TRAINING WILL BE HELD AT WATKINS REGIONAL PARK IN KETTERING, MD DURING WEEKS 1 THROUGH 4. DURING WEEKS 5, 6 AND 7, TRAINING WILL BE HELD AT THE KEHOE TRACK, UNIVERSITY OF MARYLAND, COLLEGE PARK. WEEK 8 WILL BE HELD ON THE RACE COURSE.

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THURSDAY EVENING TRAINING RUN: BEGINS AT 7:00PM. FIVE OF THE TRAINING RUNS WILL BE HELD AT THE HERBERT WELLS ICE ARENA IN COLLEGE PARK OR WATKINS PARK. THREE TRAINING RUNS WILL BE HELD AT _PGRC FUN RUNS_.

PROGRAM REQUIREMENTS: AGES 18 AND UP WITH THE ABILITY TO WALK AND WILLINGNESS TO RUN.



MEMBERSHIP STATUS: ACTIVE PGRC CLUB MEMBERSHIP. IF YOU ARE NOT A MEMBER, YOU WILL BE PROMPTED TO JOIN PGRC DURING REGISTRATION.



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



REQUIRED SUPPLIES AND EQUIPMENT:

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WATER BOTTLES (BRING TO EVERY SESSION)

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PROPER RUNNING SHOES

_SUGGESTED SUPPLIES AND EQUIPMENT_

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HAT WITH A VISOR (SATURDAY MORNING TRAINING)

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SUNGLASSES (SATURDAY MORNING TRAINING)

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SUNSCREEN

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PROPER SPORTS BRAS (WOMEN)

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WATCH, STOPWATCH OR AN APP FOR TIMING PURPOSES.



NOTE: THE WOMEN'S DISTANCE FESTIVAL 5K AND FELLA'S 5K RACE REGISTRATION IS NOT INCLUDED IN PROGRAM FEE.