5K Run/Walk Program (Aug - Nov)

Registration is OPEN!
Registration Date: 
Monday, May 18, 2015
Program Overview: 

Goals and Purpose of Program: The 5K Run/Walk Training Program caters to a broad range of interests. Whether you want to walk your way to improved health and fitness, begin running or have other running goals, this program will address your objectives! Perhaps you are currently unable to run continuously for more than 20-30 minutes, been injured and need to decrease your workout intensity, or you simply wish to become a faster shorter-distance runner; in any case, this program is for you!

Summer/ Fall 5K is a non-competitive program and the training sessions build up gradually to prepare participants for the goal race and for future running or walking success, all while maximizing fun and avoiding injury. Using either a laptop or a desktop computer, click here to view highlights from a previous season! As you will see, all shapes, sizes and skill levels are welcomed!

The 5K Run/ Walk program takes a holistic approach to wellness. The program emphasizes the importance of cross training, rest, healthy diet, discipline and running/walking as integrated parts of your healthy and happy lifestyle. To further complement and improve our overall fitness, the 5K certified fitness trainer, who is also an accomplished runner, will lead us in core and strength exercises before our Wednesday night workouts . She will also provide suggested exercises to do on our own.

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. Mats may be purchased from any variety of stores.

Yahoo Group Communications:  We will use our own Yahoo group to facilitate communications about the program and the workouts.  All 5K Run/ Walk Program participants are required to join the 5K Run/ Walk 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 Run/ Walk Program will be approved.  Participants are also encouraged to join MCRRC-Info (details below under "Communication Methods").


Dates/Target Race: 

Dates: August 13 – November 1, 2015

Target Race: Rockville 10K/5K on November 1, 2015 in King Farm, Rockville, MD 20850

Program Staff: 

5K Running Director: Wanda Walters

5K Walking Director: Keith Ord

BackgroundWanda joined MCRRC’s 5K program in 2001 and was the driving force behind many of its subsequent spin-offs: the 5K Walking Program, 8K, 10K and Half Marathon programs. In addition to leading this program she is a pace coach for the Winter 5K, Spring 8K and Summer 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 has served on several MCRRC committees. Since 2011, Wanda has been either the second or third place age group winner for the MCRRC’s Championship Series. In addition, 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 joined MCRRC in 2001 and has run his share of races from 5K to the marathon over the years. He started leading the Summer 5K Walking Program in 2012. He is the co-program director of the Winter 5K Run/ Walk program and the co-organizer of the FUNdamental Run/ Walk Workout Group. He is also an RRCA-certified running coach.


Date/Time: Wednesday, August 12, 2015; 6:30 PM

Location: Richard Montgomery HS, 250 Richard Montgomery Drive, Rockville, MD 20852; Track Bleachers

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 four coach-led pace groups: Blue (10:00/mile or faster); Yellow (10:00-12:00/mile); Red (12:00/mile or slower); Purple (Walkers). You will learn to run or walk 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, please inform the coaches.

Workouts: Wednesdays @ 6:45 PM; Richard Montgomery HS track - 250 Richard Montgomery Drive, Rockville, MD 20852. We will begin with announcements, short seminars and strength training. Then we will break into assigned pace groups and complete the running or walking segment of the workout. Remember to always bring water and your yoga mat.

Sundays @ 7:30 AM; varying locations.  For runners, the Sunday workouts alternate running with walk breaks. Walkers alternate between brisk and leisurely walking. The first Sunday session will take place August 17, 2014. Once you have registered for the program, you will receive an email with necessary information. Workouts are scheduled by time, not distance, so that everyone finishes together. After our Sunday sessions, we relax and enjoy pace-group provided snacks. 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.