Winter/Spring 10K/10-Miler Program Registration Now CLOSED

ENROLLMENT FOR OUR 10K/10-MILER PROGRAM HAS REACHED CAPACITY.  REGISTRATION IS NOW CLOSED.  In order to maintain the personal attention that is so important to our coaching, we cap participation in our group programs.  If you are interested in joining a future program, or in our private "virtual" coaching, please contact us (contact information in right hand sidebar).  We look forward to running with you in 2013!

Although it's not even officially winter yet, we're already looking forward to out next Sunday morning group training program, our annual Winter/Spring 10K/10-Miler Program.  This program begins on Sunday, February 3 and runs for 12 weeks through the popular (and beginner friendly) Pike's Peek 10K on Sunday, April 21. For more experienced runners looking to target a longer distance race, the program will prepare you for the Cherry Blossom 10-Miler (entry must be earned by lottery opening December 3), the GW Parkway Classic 10-Miler, or any other spring 10-Miler race.  The program can also accommodate runners training for late spring or early summer half marathons such as the Nike Women's Half Marathon on April 28.

As with all of our group programs, registration includes:

• A comprehensive 12-week training calendar tailored to your experience and goals;
• Weekly group runs held on Sunday mornings in the Rockville/Bethesda area;
• Presentations and guest speakers on running-related topics including injury prevention and nutrition;
• Personalized coaching and access to experienced, certified coaches for questions and schedule modification;
• A technical running shirt;
• Discounts on race entry for Pike's Peek and on gear from RunningWarehouse.com.  

Runners should be able to complete a long run of about three miles and be running at least eight miles per week  (no pace requirement) at the start of the program.  Those wanting to train for a spring 10-miler race should be able to run at least six miles with a total weekly mileage of approximately 15 miles per week.  If you are interested in participating but are not yet up to running these distances, please contact us and we can provide you with a build-up program that you can use over the next few months to establish a good base before February.

Register early and save- registration is $100 through January 2; after January 2, registration is $120.  Register with a friend and if at least one of you is new to the Run Farther & Faster programs, pay just $190 for both runners ($95 each) through January 2 and $200 ($100 each) after January 2.   To register, select "Spring Sunday 10K/10M" from the drop-down menu to the right (select "buddy program" if signing up with a friend and please note their name/email address).

We look forward to another rewarding season helping our runners Run Farther & Faster!

Fall 5K/10K Sunday morning program off to a strong start!

We had a perfect morning to kick off our Fall 5K/10K Sunday morning group training program, waking up to a cool, dry autumn morning- a welcome change from the hot, humid weather we had this summer.  This is our largest program to date with 50 runners, including many returning RFF alumni, friends and family inspired by runners from our past programs as well as new faces!  Erin Linton, another RRCA certified coach, joined us to lead the runners along the Millennium Trail from Wootton High School.

Following the run, Rachel Miller of ProAction Physical Therapy and an expert in treating runners demonstrated some effective stretches, strength exercises and answer questions about avoiding injury as runners ramp up their mileage towards their goal races later this season.  As always, Rachel was a popular speaker and even the veteran runners in the group took away helpful information.

Side planks are an easy and effective way to build core strength

We love the energy and enthusiasm of this new group of runners and look forward to helping everyone reach their goals over the next several months and beyond!

Fall Friday Morning 5K Program- Registration Open!

Take some time out of your busy life and focus on accomplishing a goal of your own!  Whether you want to complete a race, improve your fitness or just get some exercise with friends, join experienced, supportive coaches and new friends for a 6-week program designed to help you learn to love running.   

ALL levels welcome!  New runners will work on building their endurance, starting with run/walk intervals.  More advanced runners can work on improving their 5K race times or working up to the 10K distance.

We are certified coaches and accomplished, ranked runners, but more importantly we are busy moms of young children who understand the challenges of fitting fitness into daily life.  We’ve guided hundreds of runners of all ages to accomplish what they once thought impossible.  We work with all runners to make sure that you are progressing at YOUR pace.  You’ll get the benefits of individual coaching with the support and encouragement of the group setting!

Program details:

•             Weekly coached group runs on Friday mornings at 9:45 from B’nai Israel, 6301 Montrose Road, Rockville.  Group runs begin Friday, 9/14 and continue through Friday, 10/19

•             Comprehensive 6-week training calendar

•             Information on running-related topics such as stretching, strength and injury prevention

•             Discounts on local races and on gear from RunningWarehouse.com

•             Guidance and encouragement from certified, accomplished coaches

Cost for the 6-session program is $60/person (does not include race registration). Register with a friend and if at least one of you is new to the Run Farther & Faster programs, you can save $10 each and register for $100 for both of you ($50/each). 

Register by selecting “Fall Friday 5K” or "Buddy Option- Fall Friday 5K" from the drop-down menu in the right hand sidebar.  Contact us for more information!

Half Marathon Program Starts Off Strong!

This morning we welcomed returning and new runners to our popular Half Marathon Training Program.  We are excited to help 30 runners, including several from Girls on the Run's SoleMates Program, achieve their mutual goal of finishing a half marathon this fall.

After a program introduction and 7-mile run along the Millennium Trail (including the love-it-but-hate-it "Tower Oaks Hill"), we were joined by Rachel Miller of ProAction Physical Therapy for a primer on the importance of core and hip strength to healthy, injury-free running.  We consider Rachel to be a top expert in running biomechanics and were honored to have her work with our runners for a hands-on demonstration of the proper way to engage key muscles while performing strengthening exercises.   

We are looking forward to getting to know all of our runners over the coming months and to working with them one-on-one in addition to within the group runs to help them Run Farther & Faster (and stronger)!

5-Miler Training Program Registration OPEN!

After a successful Spring 10K/10-miler program and a slew of PRs (personal records) set at Pike’s Peek, many of our runners expressed an interest in continuing to train at that level of mileage, but shifting their focus to continued improvement of their speed.  In response, we are excited to announce a 5-miler Training Program to help runners who are already able to run a long run of at least 3 miles (or have recently completed a 5K)  reinforce their base mileage and add speed work to improve their finish times.  This 8-week program will begin on Sunday, July 22 and targets the Navy 5-miler on Sunday, September 16 but can prepare runners for any number of fall races from the 5K-10K distance. 

As with all of our group training programs, all participants will receive:

• personalized coaching in a group setting,
• a comprehensive training calendar with individualized speed work,
• weekly group runs (Sundays in various locations generally in Rockville/Bethesda/DC),
• guidance from certified, experienced coaches,
•  information/presentations on running-related topics,
• a technical t-shirt and
• exclusive Run Farther & Faster discounts on race entry and running gear from RunningWarehouse.com

Cost for the 8-week program is just $70 but until May 24 take advantage of the early registration discount and sign up for $60.  Sign up with a friend and if at least one runner has not participated in a previous program, get the special “Buddy Rate” of $100 for both runners.  Registration fee does NOT include race registration, but all Run Farther & Faster runners get a discounted entry to the Navy 5-miler with our discount code.  

Register by choosing the appropriate selection from the drop-down menu in the sidebar to the right.  Contact us at lisa_reichmann@yahoo.com and jegossma@hotmail.com for additional information.  Hope to see you in July!

Fall Half Marathon Registration OPEN!

With our 10K/10-miler runners reaching their goal races this month, we’re already looking forward and planning for our next program, our 3rd annual Fall Half Marathon program. This 11-week program is for runners who are running at least three days a week with a long run of about 6 miles and a total weekly mileage of around 15 miles/week by the time the program starts. Whether you've already run a half marathon (or more!) and want to continue to work on your speed in a group setting, or you've just finished your first 10K and want to take your running to the next level, we will work with you to reach your goals. If you aren’t quite at this level yet but would like to train for a fall half marathon, talk to us about providing you with a build-up program to get you ready to start the group program by the end of June.

Our 2012 Fall Half Marathon program begins Sunday, June 24 with the goal of preparing runners to complete any of a number of fall half marathons, including the Parks Half Marathon in Rockville on September 9. The program includes a comprehensive training calendar, weekly group runs on Sundays at 7:30 a.m. from various locations in the Rockville/Bethesda area, discussions and expert presentations on topics such as strength training, stretching, injury prevention, nutrition and race preparation, a technical t-shirt, and group discount on entry to Parks Half Marathon as well as from RunningWarehouse.com. As with all of our programs, runners get individualized attention and follow-up throughout the program. In an effort to maintain this personalized attention, registration is limited so register early!

The cost for the 11-week program is $100, but until May 24 runners can take advantage of a discounted rate of $90. Recruit a friend who has NOT done one of our previous programs and pay just $85 each for a total of $170 (select “buddy option” from sidebar drop-down menu). Payment can be made online via PayPal by clicking the button below or on the right sidebar of our blog.

For runners who plan to sign up for the Parks Half Marathon, a well-organized and popular local half marathon, registration opened earlier this month and spots may fill up fast so we encourage you to register as soon as possible on the race website at http://www.parkshalfmarathon.com/

Contact us at the email addresses on the left sidebar with any questions or for more information. To enroll, select the appropriate Fall Half Marathon option from the sidebar on the right. Hope to see you in June!