The orientation will overview the training program, talk about the 5K target race(s) at the end, briefly outline training theory, and discuss the walk/run interval method, midweek workouts, footwear, and running clothing. I also hope to be able to answer any of your questions about the program.

For the workout, please bring outerwear that you would normally wear to walk outdoors in January. No need to worry about any specialized garb until later.

But I will stress the need to acquire running shoes by the end of the month. Not only are these essential for running, but they will also make the walking segments much easier.

The field trip to Columbia Island Marina at the end of the program is optional, but strongly recommended if you happen to be, er......"directionally challenged." <g> The Marina parking lot is not the most obvious location to find, but for our purposes, it's an ideal meeting place. There are ample parking, bathrooms, access to several walking and running trails, and great views. [It is also the best place to watch the Independence Day fireworks from across the river.]

But that parking lot is accessible only from the southbound lanes of the G.W. Parkway, after Memorial Bridge, but immediately before the construction zone for the Humpback Bridge.

Google Map

There is also directional info on our program's web site.

I anticipate all three segments on Saturday will take between 2 and 3 hours total and will be the longest session we have all season.

We have a questionnaire for new trainees of MCC. Please complete this questionnaire and bring it with you Saturday, or print out the blank and fill it out on-site if you make it there a little early. If you have no running experience whatsoever, don't worry about questions probing that, but please complete as much as you can.

The questionnaire will tell me your exercise background, and any other details I need to know to keep you building strength and endurance, while minimizing risk of injury over the next four months.

If you have any logistical or directional questions prior to Saturday, please write back, or call me at 703-371-5171. Otherwise, I will answer any substantive questions on Saturday.

I look forward to meeting you all on Saturday, as we begin our adventure, and to getting to know you all better over the weeks ahead.

Till then, Happy Trails!

Coach John

John H. Steitz
RRCA Certified Running Coach
USATF Level 1 Certified Track and Field Coach
Arlington Cooperation Foundation
703-371-5171
www.mc-coop.org/walktorun