5K Running Program (Aug - Nov)

REGISTRATION IS CLOSED -- We will re-open June 1st for the 2014 5K season
Registration Date: 
Sunday, November 4, 2012
Program Overview: 

Goals and Purpose of Program: The 5K Training Program is designed for beginning runners or individuals getting back into running, and those who are currently unable to run continuously for more than 20-30 minutes. All shapes, sizes and skill levels are welcome!  This is a non-competitive program and the training sessions build up gradually to prepare participants for the goal race and for future running success, while maximizing fun and avoiding injury.  

The 5K Running program is now more than just a running program. We are taking a holistic approach to running. The program emphasizes the importance of cross training, rest, healthy diet, discipline and fun as integrated parts of your healthy and happy lifestyle. Our certified fitness trainers, who are also accomplished runners, will take turns leading us on Wednesday nights before the running workout, in exercises that will complement our running and improve our overall fitness. They will also give us exercises to do on our own. They, together with your running coaches, will help you make total fitness your way of living.

Prerequisites:  MCRRC membership is required for everyone except Potomac Community Resources members.  All participants must be at least 18 years of age.  Interested families with minor children may want to consider the Olney Cross Country Club.

Cost/Premium Info: The cost of the program is $50.00. Included in the fee is a technical running shirt with the program's logo for participants who attend a minimum of 5 of the first 8 sessions, end of program celebration party, photo certificate and a finisher's medal.  Yoga mats are recommended for the strength training segment of our workouts.  There will be a limited number available for sale for $5 + tax.  The mats will be available for purchase on the program's online registration website.

Yahoo Group Communications:  We will use our own Yahoo group to facilitate communications about the program and the workouts.  All 5K Running Program participants are required to join the 5K Running Yahoo group!   When joining the group, please include your first and last name in the "Comment from User" field so that your membership to the group can be verified.  Only registered members of the 5K Running Program will be approved.  Participants are also encouraged to join MCRRC-Info (details below under "Communication Methods").


Dates/Target Race: 

Dates: August 14 – November 3, 2013

Target Race: Rockville 10K/5K on November 3, 2013 in King Farm, Rockville, MD

Program Staff: 

Head Coach/Director: Wanda Walters and Keith Evans

Background: Wanda joined MCRRC’s 5K program in 2001 and was the driving force behind its subsequent spin-offs: the 5K Walking Program, 8K, 10K and Half Marathon programs. As an RRCA-certified running coach, she has been involved in almost all of MCRRC programs as a participant, coach and/or administrator. She is also an active volunteer and serves on several MCRRC committees. In both 2011 and 2012, Wanda was the third place winner of her age group for MCRRC’s Championship Series. Wanda consistently places either 1st or 2nd for her age group at the Rockville 5K race each fall. What keeps Wanda so involved in MCRRC is the constant inspiration she receives from interacting with so many different runners, regardless of experience, pace or age.

Keith has been running since 2006 and has participated in many of the MCRRC training programs and coached in several other programs. He has run many races including 15 half marathons, 5 marathons and a 50 mile ultra-marathon. His first and fourth marathons qualified him to run the Boston Marathon, at the old and the new (faster) qualifying times. In July 2012, he became an RRCA-certified running coach. He has been a coach for MCRRC’s 10K Program for 3 years (2009-11), for the 2012 5K Running Program, for the 2013 Winter Marathon Program, and for the inaugural Cancer to 5K program in 2013. His wife, Laura, also runs and they have 2 children. 


Date/Time: Wednesday, August 14, 2013; 6:30 PM

Location: Montgomery College Rockville Campus, Technical Center Room 136

Details: Come dressed to run and bring water.

Workouts/Pace Groups: 

Pace Group Information: Based on orientation day pace assessment, you will be assigned to one of three coach-led pace groups: Blue (10:00/mile or faster); Yellow (10:00-12:00/mile); Red (12:00/mile or slower). You will learn to run steadily at your group’s assigned pace. If, after a few workouts, you feel the pace of your group is too fast or too slow for you, let us know and we will talk about it

Workouts: Wednesdays @ 7:00 PM; Montgomery College, Rockville Campus – track workout.  We will warm up together, then do the strength workout, then we will run in our assigned pace groups. Remember to always bring water and your yoga mat.

Sundays @ 7:30 AM; varying locations.  The first one will be on August 18, 2013. Once you have registered for the program we will email you the necessary information. The Sunday long runs alternate running with walk breaks. We run by time, not distance, so that everyone finishes together. After our Sunday runs we relax and enjoy snacks together, provided by the pace groups. Always bring water.

Communication Methods: We will use a Yahoo group to facilitate communications.  Everyone will be required to join this group to participate in the program.  A link the program’s Yahoo group will be provided in the confirmation message you receive after joining the program, or you will otherwise be invited to join.  Participants are also required to join MCRRC-info , the club's listserv for delivering important club information including race announcements or changes, track closures due to weather or other issues, etc. When joining any of the Yahoo groups, please include your first and last name in the "comment from user" field so that your membership to the group can be verified.

Volunteer Requirement: MCRRC is a volunteer organization.  The staff for this and all other training programs as well as that of all the races we conduct are volunteers.  To support the club, participants in this program will be asked to volunteer for at least one, if not more, club races or events.

Disclaimer: The program director reserves the right in his sole discretion to refuse admission to the program or dismiss any individual from the program whom the program director believes is unsuited for running the specified distance, or is unable to meet the demands of the training schedule, or is disruptive to other program participants.  Those individuals will be denied entry into the program or dismissed from the program as appropriate.  The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups.  MCRRC has a No Refund policy.  Program registration fees cannot be refunded due to injury, schedule conflict or any other reason.