PGRC Running Start 5k Training - Summer 2025

🏃‍♀️Overview

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 Women’s 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

• Open To: Running Start is open to walkers, beginning runners and/or runners who are returning to the sport after many years.
• Eligibility: 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

• 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.
• 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.
• 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

• Water bottles: bring to every session
• Proper running shoes: essential for training

🧴Suggested Supplies and Equipment

• Hat with a visor: ideal for Saturday morning training
• Sunglasses: recommended for Saturday morning training
• Sunscreen: to protect against sun exposure
• Proper sports bras: for women participating
• 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.

For more information, visit the PGRC Running Start 5k Training page.