PGRC Spicy 5k Training - Summer 2024

This Advanced 5K program is an 8 week training program for runners of all levels who are looking to improve on their current 5K time, increase their V02 Max, or generally build speed and fitness in a structured environment. PGRC's Women’s Distance Festival 5k and Fella's 5k on Sunday, August 11, 2024 is the targeted graduation race. The program is coached by RRCA Certified Running Coaches. Please Note: Our first informal meeting will be Saturday, June 15 at Greenbelt Park; the first programmed workout will be Tuesday, 17 June. Participants: The Advanced 5K is open to runners of all levels looking to improve speed through structured training who are currently able to run 3 or more miles (at any pace). If you have been away from the sport for a while, or prefer a run-walk method, we encourage you to register for the Running Start training program that is scheduled concurrently to this one. Program Structure: The training consists of two to three Key Workouts per week, usually on Tuesdays, Thursdays, and Saturdays. Key workouts are designed to increase V02Max along with running fitness and will include flat track intervals, hill intervals, tempo runs, and race simulation workouts. Tuesday Evening Training Run: Interval Training - begins at 6:30pm. Training will generally be held at Kehoe Track, University of Maryland, College Park. Thursday Evening Training Run: Tempo, Hill, or Race Simulation Runs - begins at 6:30pm at the Herbert Wells Ice Arena in College Park or the Greenbelt PGRC Fun Runs once they begin. Usually Tempo, Hill, or Race Simulation Runs Saturday Morning Training Run: Hill or Race Simulation Runs - begins at 8:00am (may switch to 7:00am later in the program due to heat). Training will generally be held at Greenbelt National Park or College Park ParkRun. Program Requirements: Anyone ages 18 and up with the ability to run 3 miles continuously. Participants should be averaging at least 3 weekly runs and/or 12 miles per week by the time the program begins. 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: Water bottles (bring to every session) Proper running shoes & attire Suggested Supplies and Equipment Hat with a visor Sunglasses Sunscreen 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.