Speed Development Program
The MCRRC Speed Development Program is designed for all runners who want to improve their running and increase their speed. The goal race for the program will be the Pike's Peek 10K on April 29, 2007. However, the skills, techniques, and fitness you gain from the program will translate into improved racing at any distance. Participants will meet Tuesday evenings at the Gaithersburg High School track (6:30 PM) and Saturday mornings (8:00 AM) at Ken-Gar and other locations for coached sessions. These begin Saturday January 13, 2007 at 1:30 PM for a program orientation at Gaithersburg High School. Runners are also encouraged to participate in one other club run during the week: Thursday easy runs in Rockville.
To be eligible, you must be a MCRRC member, be able to run four miles, and have completed at least one road race. If you do not meet these prerequisites, but feel the program is appropriate for you, or if you have any other questions, please contact Program Director, Tom Brennan, at brennantm@yahoo.com or (301) 963-5508.
Is this program right for me?
If your goal is to run a sub 40 min. 10k or you just want to finish your first 10k after stepping up from the 5k this is the right program for you. The program will grow from your base and experience. If you are use to high mileage and hard workouts you will start from there, and if you need to build that base we will begin with that. Still not convinced this is right for you? See what past participants have said about the program.
How are you going to handle runners of such differing needs?
All runners will be taken through the phases of training to allow them to peak for Pikes Peek. The workout intensities will be based on the your own level of fitness developed from your recent race times and training level.
Program Schedules:
- The Red program is for runners whose long run is between 4 to 6 miles and weekly mileage is between 10 to 15 miles.
- The White program is for runners whose long run is between 6 to 8 miles and weekly mileage is between 15 to 25 miles a week.
- The Blue program is for runners whose long run is between 10 to 12 miles and weekly mileage is over 25 miles a week.
Where do I go for the orientation meeting?
We will meet inside Gaithersburg High School on January 13 at 1:30PM (see school directions from the Cross Country race). Look for directions to the cafeteria once you enter the building. The school is located at 314 South Frederick Ave., Gaithersburg, MD. For Tuesday evenings we will meet inside the school cafeteria at 6:30 PM prior to the workout on the track.
How much does it cost?
The program is $35 if you register and pay online before January 13, 2007 and $45 after. You must be a MCRRC member to join. Included in that fee is registration to the Pike's Peek 10k.
How do I join?
The 2007 program is now closed, please check back in December for information on the 2008 program.
