PGRC Fall Marathon Training

Whether you're a veteran marathoner or this is your first race, our marathon training program is designed to get you across 26.2 miles, improve your outcome, and build a strong supportive network along the way. Training for a marathon is challenging yet rewarding and we’ll offer a fun and supportive team environment.

Designed by experienced and certified coaches, this year we are offering two great options to help you achieve your marathon goals.

Option A: Base-Building/Advanced Program [June 3 - November 11] : This early start program is great for those who are looking to start their marathon training early. The training program will gradually increase the volume and intensity of training over a six-month time period. Recommended for individuals who have an existing base (ability to run a 5k) and some previous training experience. The training team will meet at least twice a week: Saturday mornings for long runs and Tuesday evenings for tempo/threshold workouts. The completion of this entire program is best for individuals who intend to run the entire marathon distance. Target race is the Richmond Marathon on November 11.

**Those who are expecting to run at a slower pace (11:00+ min/mile), walk, or run/walk the race are encouraged to start the with the base-building program and switch to the Run/Walk program mid-July. 

Option B: Beginner Program [July 8 - October 29] : This program is great for those who are able to run or walk/run 8-10 miles at one time and are running/walking at least 15-20 miles a week. The training program will gradually increase the volume and intensity of training over a shorter three-month period. This program is perfect for individuals who follow the Galloway Run-Walk-Run method or who run high weekly volume at a slower pace (11:00+ min/mile). This group will meet three times a week from July to October. Target race is the Marine Corps Marathon on October 29 or any fall marathon.

**Participants who are not yet running 15-20 miles a week or able to run or walk at least 8-10 miles at one time are encouraged to start with the base-building program regardless of pace and switch to the Beginner Marathon Program in July.

During the peak phases of both programs, participants can expect to run 5-7 times a week (including group long-runs on weekends and a mid-week interval/threshold workout). The training team will meet at least twice a week: Saturday mornings for long runs and Tuesday evenings for track workouts. Trainees will be expected to complete other runs on their own, but are encouraged to set up runs with other participants outside of scheduled group time to motivate each other. 

Programs will include occasional 'field trip' runs around PG county to explore county trails and running routes. Participants will also learn proper training through tempo runs, track workouts, recovery runs, hydration, injury prevention, and much more.

Even though the target races are the Marine Corp Marathon and the Richmond Marathon, participants are welcome to sign up for a marathon of their own choice or are welcome to not compete in a race at all and just complete the training program.

Participants of any pace are welcome; this is not designed to be intimidating program. Those who start with the base-building program can switch to the beginner marathon in July, those who start with the beginner marathon program in July are welcome to switch to the basebuilding/advanced marathon training if they wish for more of a challenge. However, we recommend that participants discuss any switches with the coaches, as they will be able to help them make the appropriate decision based on their level, ability, and goal.

Some participants use this program to train for an Ultra (50K). 

Running locations: Running locations are TBD, but most runs will be held in College Park.

Registration/cost: Registration is open until July 22th. The cost for the program is $85, which includes snacks, water, and a marathon training t-shirt. Registration is non-refundable. 

Led by: Yvonne Hill; RRCA Certified Coach, Paul Singh, and Jason Glenn.