THE 10K TRAINING PROGRAM:
The DC Road Runners Club 10K Training Program starts on Saturday, 2/23/08 at 9 am on the top level (6th level) of the parking garage at the West Falls Church Metro Station. In case of snow or rain, the meeting place will be on the next to top level (5th level) of the parking garage at the West Falls Church Metro Station. The Program costs $35 for a twelve-week training program, which meets every Saturday morning at 9 am for a long run at varied locations around the DC Metro area. A schedule of meeting places will be published. Come early to either the first or the second week to sign up for the program. Both weeks one and two will meet atop the Parking Structure at the West Falls Church Metro Station After that, the Saturday meeting locations will move around the DC area every other Saturday to offer different running venues. A schedule will be published.
DCRRC MEMBERSHIP REQUIRED: You must be a member of the DC Road Runners Club (dcrrc) to participate in the program. A club membership costs $20 annually or $25 for an annual family membership (not included in the program cost). You can download a club membership registration form on the dcrrc website (www.dcroadrunners.org), fill it out and mail it in along with payment for club membership, if you aren’t already a club member.
SATURDAY LONG RUNS: Bring payment for the Program to your first meeting. Saturday mornings will be devoted to running with a pace-appropriate group, starting at a distance of two to three miles in the beginning, and building up to five to seven miles by the end of the program. This progression will allow you to build up a mileage base suitable for running a 10K (6.2 miles) race.
These group long runs should be combined with two or three shorter runs per week, which will be the responsibility of each runner to do on his or her own. Volunteer coaches will attend to each group and be available to offer advice.
THE GOAL 10K RACE: The goal race will the Capitol Hill Classic 10K on Sunday, 5/18/08. http://www.capitolhillclassic.com/index.html The entry fee for the race is NOT included in the fee, and you are responsible for signing up for the race separately. There is no requirement that you run the race. Some runners have used the training program to prepare for another race, such as the Mother’s Day Arlington YMCA 10K race, which is run a week earlier.
DIRECTIONS: As stated, the first two weeks we will meet at 9 am on Saturday morning at the top level of the West Falls Church Metro Station parking garage. There is plenty of free parking at the West Falls Church Metro Station on Saturdays. The West Falls Church Metro Station is on the Orange Line. From DC, use the Vienna Train to get there. For driving directions, a map of the area around the West Falls Church Metro Station and hours of operation, go to http://www.metroopensdoors.com/ or http://www.wmata.com/metrorail/Stations/station.cfm?station=101
Basically, the West Falls Church Station is near the interchange of I-66 and Leesburg Pike (Route 7) at 7040 Haycock Road, which runs north off Route 7 in Falls Church (Shreve Road runs south off Route 7, the north/south street changes names where it crosses over Route 7 at the location of George Mason High School, which is on the NW corner (there is a Giant on the NE corner at this intersection, a McDonalds at the SW corner and a Long John Silvers at the SE corner). Heading WB on I-66 from DC, get off at Exit 66A (Leesburg Pike east to Falls Church) onto EB Route 7 (Leesburg Pike, locally called Broad Street). Turn left (NB) at the first signal light onto NB Haycock (the street sign says Shreve Road on the south side), and turn left at the first signal light on Haycock into the West Falls Church Metro Station. The UVA/VT Extension University will border on this service road to the south.
PAST PROGRAMS: This 10K Training Program has been offered for several years by the dcrrc. For a review of how it went last year, log onto the 10K and 10-Mile Training Program blog and check it out! http://dcrr.blogspot.com/
In 2007, 39 athletes signed up for the Program. There were eight coaches, all volunteers. 19 Program participants finished the goal 10K race, and another participant finished another 10K instead. Three more Program participants ran the sister 3K race at the Capitol Hill Classic 10K. Several Program participants subsequently signed up for the 10-Mile Training Program in July and ran the Army 10-Miler in the fall.
DRESS WARMLY: Wear appropriate running clothes for cold-weather by dressing in layers and avoid wearing cotton garments (100% polyester garments work fine). Wear good running shoes that are not worn out. Go to any of the fine running stores in the region to get fitted for proper shoes. Stayed hydrated before the run. Consult with your doctor before undertaking any new physical routine.
2008 Application
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