Sponsored by Brooks, this half-marathon and marathon running and fitness training program is specifically designed to prepare you for the SunTrust Rock 'N' Roll USA Marathon and Carefirst Rock 'N' Roll USA Half-Marathon on Saturday, March 17, 2012.
Depending on your current fitness level, we offer a 16-week program or a 12-week program.
With a focus on proper form and mechanics, the program combines track workouts, endurance long runs, body-weight strength workouts, and coaching along the way to help you achieve your goals comfortably and injury free while having fun at the same time! Over the past several years, we are proud to say that participants in our Running and Fitness Distance Training Programs have experienced few to none of the common endurance running training injuries. We believe that our unique approach of focusing on balanced body strength workouts, core strength workouts, as well as speed and endurance run workouts, will better equip you to cross that finish line strong and injury free!
The workouts will all be outdoors and will be located in the Springfield/Alexandria area. The routes will vary according to distance and weather and to keep it interesting, fun new routes are designed and introduced to the program regularly. Many of the runs take place in local parks with a mix of hard-pack trails and roads.
The program is designed to help you achieve your personal best, whether that involves walking, walk-running, or running. For the half-marathon, work towards completing a 5K distance or 3.1 miles comfortably prior to beginning the program. For the marathon, work towards completing a 10K distance or 6.2 miles comfortably prior to beginning the program.
Schedule
Session Dates
16 week session: 11/28/2011 - 3/17/2012
12 week session: 1/10/2011 - 3/17/2012
Four Workouts per Week
Tuesday Track Workout
Thursday Strength and Conditioning Workout
Saturday and/or Sunday Endurance Run Workout
The Tuesday and Thursday workouts start at 6:30 pm while the Saturday and/or Sunday workouts start at 8:00 am. If there is sufficient interest, we would be pleased to offer the Tuesday and Thursday workouts in the morning.
Program Fee
16-Week Session .............. $175
12-Week Session .............. $150
Includes
Coaching by RRCA Certified Running Coaches, Certified Pedorthist, and NASM Certified Personal Trainer
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Access to the Metro Run and Walk Online Training site
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Brooks Podium Technical T-Shirt
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Dedicated Brooks and Moving Comfort Fit night (gait analysis, bra fitting, product trial) for all training program participants
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Metro Run and Walk Technical T-Shirt
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Training support - water, gatorade, and sport nutrition provided at all workouts
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Free access to all Metro Run and Walk sponsored running events
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Free runs in partnership with the local running club, the Kingstowne Striders
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A GREAT opportunity to meet walking or running partners, discover new and exciting training routes in the area, and have fun in the process!
Bonus
Free post-race 2-week recovery session!
3/18/2012 - 3/31/2012
