Step up to the challenge of the Capitol 10 Miler. Join the Capitol 10M Training Team! The program is designed to train and motivate individuals for the Capitol 10 Miler, on October 2. The 10-week program will begin on July 24 at 8 a.m. and will provide you with a day-by-day approach to achieving your personal goal - running 10 miles! What better way to train than to run as part of a team with other motivated individuals and an experienced coaching staff? The 10 mile training team provides safety in numbers, a supportive environment, a social outlet and more motivation than you could ever ask for!

When you sign up for the team, here is what you get:

• 10-week training program starting on Saturday, July 24 at 8 a.m. with a detailed written schedule for you to follow;
• optional 10-week membership in ACAC Fitness and Wellness Center including use of indoor pool;
• personal guidance from experienced coaches;
• organized and supported weekly group Saturday morning and Wednesday evening runs from ACAC Fitness and Wellness Center, located next to Robious and Huguenot Roads in Midlothian;
• a special Training Team technical race shirt to wear during the race;
• entry into the Pony Pasture 5K on July 31;
• special clinics on subjects like nutrition, running attire and other related topics.

Fitness Requirements to be on the Training Team
There is a 2-hour time limit to complete the Capitol 10M on October 2, so that requires running a good portion of the 10 miles. You will need to be able to maintain a 12 minute per mile pace. We do not have a "walking" group for the Training Team. Each participant should be able to comfortably finish four miles at a time a few times per week while primarily running prior to starting the Training Team on July 24. We will follow the famous "run two hard and then cut back one" training schedule. Two weeks hard one week easy allows your body and mind to gradually build strength while decreasing the risk of injury, both physically and mentally. You must be 18 years or older to join the Team.

Training Program
The program will start out with a 4 mile run on July 24 at an easy pace. The next week will be a 3.1 mile race at Pony Pasture. The cost of this race is included in the program. Every Wednesday evening at 6:30 there will be a scheduled run from ACAC. The run will be start out at 3 miles but will increase to 6 miles by the end of the program. The Wednesday run is designed to work on speed and running form. The Saturday runs are designed for building endurance. The Saturday run distance will increase for two weeks and the drop back for a week. This will minimize the chance of injury. The program will start out with a total of 14 miles the first week. The program will peak at 25 miles per week. Training team members will be divided up into groups of like abilities. There will be a team for beginners who have never run 10 miles. There also will be a team for accomplished runners who are comfortable running 10K's and want to move up to the 10 mile distance.

If you are interested in being a part of the Capitol 10M Training Team, print out an entry form below. For more information, attend one of the orientation meetings listed below or call 804-378-1600. The training team starts on July 24. The deadline for entry in the Training Team is July 25.

Informational Meetings (Schedule subject to change) - You do not need to attend a meeting in order to join the program.

Training Team Fee
$62 for the 10-week training program
OR
$99 for the 10-week program and 10-week membership in ACAC Fitness and Wellness Center
The cost of the program does not include entry into the Capitol 10M. You will need to register separately.

What the Entry Fee Includes
The Training Team fee includes the 10-week training program. As part of your participation in the program, you will receive a technical runner's singlet for the race. One of the training runs will be held at the Pony Pasture 5K on July 31. The cost of the race is included in the training program.

To register, complete the attached entry form and mail it with your check. For additional information, please email CapitolTraining@acac.com or call the ACAC at (804) 378-1600. All Training Team entry fees must be received by July 25. Training Team entry fees are non-refundable and entries are non-transferable, no exceptions. Once we receive your entry, you will not receive a refund if you cannot participate.

How to Register
There are two ways to register:
1. Print out an entry form and mail it in with a check.
OR
2. Stop by ACAC Fitness and Wellness Center located at 11621 Robious Rd in Midlothian

PLEASE NOTE:
All Training Team fees must be received by July 25 in order to participate in the program.
Once you have registered for the Training Team, there will be no refund of entry fees if you are unable to complete the program.

Head Coach
Veteran coach Ed Carmines will lead the Training Team. Ed has been a coach with RRRC for years, having started the Patrick Henry Half Marathon and Monument Avenue Advanced 10K Training Teams. Ed is an experienced marathon runner and the race director for the Capitol 10M.