PGRC Marathon Training Program

PGRC's Marathon Training Program is designed to prepare members to meet individualized goals, such as completing a first marathon or setting a personal best. Our RRCA-Certified coaches help program participants adapt the training plans to their unique 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  – an advanced level and a beginner/intermediate level welcoming both runners and run/walkers. The two options allow you to self-select into the right training intensity/pace for your experience level. Both options are the same price ($85) and will have similar structure.

Note: Please choose only one program level. You will be able to switch between the two levels if desired later on.

Cost

The training program fee for either level is $85, which includes a training t-shirt, plus 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.

ADVANCED MARATHON TRAINING

Participants will gradually increase in volume and intensity over a 24-week period under the skilled tutelage of PGRC Coaches Paul and Cat. Following a base building phase, the program will introduce long steady runs as well as faster intervals, tempo runs, and marathon pace workouts.

Though this group will start slower and at a lower mileage, the training will increase to an intermediate/advanced level. Participation in this program level is best for individuals who intend to run the entire marathon distance and are targeting a specific time goal.

Participants

Prior to participating in the advanced program, runners should be able to run at least 60-90 minutes and have previous training experience – this may include training for shorter races or even running previous marathons.

Timeline

Start Date: May 31, 2026

Duration: ~ 6 Months

Target Graduation Race: The Richmond Marathon* (November 14, 2026)

*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*:

Sundays at 7:00 am - Mission BBQ, Greenbelt https://goo.gl/maps/fjzEY2TtnmGNZqLZ9

Tuesdays at 6:30 pm - Herbert Wells Ice Rink, College Park  https://goo.gl/maps/co8oVKLg7wn

Thursdays at 6:30 pm - Herbert Wells Ice Rink, College Park https://goo.gl/maps/co8oVKLg7wn

*Training times and locations subject to change.

BEGINNER MARATHON TRAINING

This training level focuses on runners who are new to long-distance running or who are not necessarily pushing for fast race times. This level will accommodate both runners who employ the run-walk method and those who run continuously.

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, we highly recommend that you enter the program with a sound fitness base.

Timeline

Start Date: June 14, 2026

Duration: ~ 5 Months

Target Graduation Race: The Richmond Marathon* (November 14, 2026)

*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 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:

Sundays at 7:00 am - Mission BBQ, Greenbelt  https://goo.gl/maps/fjzEY2TtnmGNZqLZ9

Tuesdays at 6:30 pm - Herbert Wells Ice Rink, College Park https://goo.gl/maps/co8oVKLg7wn

PROGRAM REQUIREMENTS (BOTH OPTIONS)

Advanced Level: Ability to run at least 60-90 minutes and have previous training experience – this may include training for shorter races or even running previous marathons.

Running and Run/Walk Levels: Ability to complete a 5K at any pace (including walking).

Anyone ages 18 and up with the ability to walk and willingness to run.

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)

Proper running shoes

Watch, stopwatch or an app for interval timing purposes

RECOMMENDED SUPPLIES & EQUIPMENT (BOTH OPTIONS)

Hat with a visor (Saturday morning training)

Sunglasses (Saturday Morning training)

Sunscreen

Hydration Vest

Energy bars/gels/chews of your choosing

Proper sports bras (women)