PGRC Marathon Training

🏃‍♀️ PGRC Marathon Training Overview

The goal of our Marathon Training programs is to prepare members to meet their individual goals: be it running a first marathon or setting a personal best. Coaches will help participants adapt the training plans to their individual goals, experience level, and running abilities. Training for a marathon is challenging yet rewarding. Doing it with us offers a fun and supportive team environment.

This year we are once again offering two options to help marathon training participants achieve their marathon goals. The two options allow you to self-select into the right training intensity/pace for your experience level. Both options are the same price and will have similar structure. See below for further details.

💰 Cost

The training program fee for either option is $85, which includes a training t-shirt and snacks and water at group training runs. The program fee does not include any race registration fees, so please remember to register separately for your target/graduation race.

🔄 OPTION 1: BASE BUILDING MARATHON TRAINING

Led by PGRC's Paul, Chris, Torey, and Cat. Participants will train for a longer period that starts by building a running base, then gradually increasing in volume and intensity over a 24-week period. Though this group will start slow and with low mileage, the training will increase to an intermediate/advanced level. Participation in the entirety of this program is best for individuals who intend to run the entire marathon distance – others might consider starting this program and then switching to the Run/Walk option when it starts.

👟 Participants

The Base-Building program is recommended for runners who have the ability to complete a long run of at least 60 minutes and previous training experience – this may include training for shorter races or even running previous marathons.

📅 Timeline

• Start Date: June 1, 2025
• Duration: ~ 6 Months
• Target Graduation Race: The Richmond Marathon* (November 15, 2025)
• *Race registration fees not included in training program fees. Please register separately.

⚙️ Program Structure

During the peak phases of the plan, participants should expect to run 5-7 times a week. The training group will meet for three group workouts – a weekend long run and two mid-week interval/threshold workouts. All other runs will be on your own but can include other weekly club runs.

🏃‍♂️ Training Team Group Workouts

1. Sunday mornings at 7:00 am - Mission BBQ, Greenbelt https://goo.gl/maps/fjzEY2TtnmGNZqLZ9
2. Tuesdays at 6:45pm - TBD - Ludwig Field, UMD, College Park https://goo.gl/maps/3jmfyXufAQyxmC2D9
3. Thursdays at 6:30 pm - Herbert Wells Ice Rink, College Park https://goo.gl/maps/co8oVKLg7wn

🚶‍♀️ OPTION 2: RUN/WALK MARATHON TRAINING

Led by Coaches Yvonne and LaTayna, the beginner option will focus on runners who are new to long distance running.

👥 Participants

Runners of all levels of experience are welcome, although you should be able to complete at least 5K at any pace before starting the program. If you're interested in participating in the program this year, we highly recommend that you enter the program with a sound fitness base.

📅 Timeline

• Start Date: June 14, 2025
• Duration: ~ 4 Months

⚙️ Program Structure

During the peak phases of the plan, participants should expect to run 5-7 times a week. The training group will meet for two group workouts – a weekend long run and a mid-week interval/threshold workout. All other runs will be on your own, but can include other weekly club runs.

🏃‍♂️ Training Team Group Workouts

1. Saturday mornings at 7:00 am - Mission BBQ, Greenbelt https://goo.gl/maps/fjzEY2TtnmGNZqLZ9
2. Tuesdays at 6:45 pm - TBD

📋 PROGRAM REQUIREMENTS (BOTH OPTIONS)

• Eligibility: Anyone ages 18 and up with the ability to walk and willingness to run.
• Membership: An active PGRC club membership is required. If you are not yet a member, you will be prompted to join PGRC during registration.

🩺 MEDICAL CLEARANCE (BOTH OPTIONS)

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.

🛠️ REQUIRED SUPPLIES & EQUIPMENT (BOTH OPTIONS)

• Water: Bring to every session.
• Running Shoes: Proper footwear is essential.

🧢 RECOMMENDED SUPPLIES & EQUIPMENT (BOTH OPTIONS)

• Hat: With a visor (Saturday morning training).
• Sunglasses: For Saturday morning training.
• Sunscreen: To protect your skin.
• Hydration Vest: For carrying fluids.
• Energy Items: Bars/gels/chews of your choosing.
• Sports Bras: Proper support for women.
• Timing Device: Watch, stopwatch, or an app for interval timing purposes.

For more details and to register, please visit PGRC Marathon Training Information.