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5K Walking Program (Aug – Nov)

Registration: 
Registration is CLOSED - Will Reopen June 2013
Registration Date: 
Tuesday, August 21, 2012
Program Overview: 

Goals and Purpose of Program: This program is designed for individuals wishing to improve their health and get in shape by walking.  All shapes, sizes and fitness levels are welcome!!   Members will discover walking is a gentle, low impact exercise that will help ease them in to a higher fitness level.  The training goal is to participate in the Rockville 5K, on Sunday, November 4th.  Interested persons who have not been active at all, and/or have reservations about their fitness level, should check with their physician before registering.

This year, we will be focusing on incorporating a holistic approach to our training program.   We will emphasize the importance of healthy eating, rest, discipline and fun as integral parts of a balanced and happy lifestyle.   We are fortunate to have two certified fitness trainers who will take turns leading us on core exercises which can be incorporated in to a personal routine. We will be walking for a lifetime of fitness!! 

According to the American Heart Association, walking and moderate physical activity can:

  • Reduce the risk of coronary heart disease
  • Improve blood pressure and blood sugar levels
  • Improve blood lipid profile
  • Maintain body weight and lower the risk of obesity
  • Enhance mental well being
  • Reduce the risk of osteoporosis
  • Reduce the risk of breast and colon cancer
  • Reduce the risk of non-insulin dependent (type 2) diabetes

There really are so many benefits for such a simple activity!

Prerequisites: MCRRC membership is not required for participation in the 5K Walking program. However, if you find you like walking and/or running in group settings, participating in club races and other sport related activities, please consider joining MCRRC. (Link to registration) It’s a friendly and supportive organization comprised of people who share common interests of walking and running.

Cost/Premium Info: The cost of the program is $40 (PCR Members $30) Included in the fee is a thin yoga mat and resistance band for you to bring to the workouts and to keep when the program is done. Walkers who attend at least 5 of the first 8 sessions (4 weeks) will each receive a technical running shirt with the program’s logo, included in the fee. The 5k race fee is not included in the program fee. http://mcrrc.org/races/Rockville10k5k   Note: there will be no refunds for any reason.

Dates/Target Race: 

Dates:  August to November

Target Race: Rockville 5K

Program Staff: 

Head Coach/Director: Vicky Nathan

Background:

Support Staff:

Co-Directors:  Tali Moscowitz and Keith Ord

Manager/PCR Liaison:  Poppy Strickland

Program Assistant:  Wanda Walters 

 

Orientation: 

Date/Time: August 15, 2012; 6:00 PM

Location: Montgomery College Rockville Campus, Technical Center Room TC 232

Details: Come dressed to walk and bring water

Registration: 
Click Here to Register
Workouts/Pace Groups: 

Pace Group Information: Based on assessment at the start of the program, we will group you with members of a similar pace into Red, White and Blue to ensure that you challenged during the workout.

Workouts:

Wednesdays @ 6:00 PM:  Weekly Track Workout,  held at Montgomery College track.  (We will warm up together, then do the strength workout, then we will group to complete our walking session. Always bring water, and your yoga mat and resistance band which are included in the program fee.  The track workout will move to Wooton High School in mid September.

Saturdays @ 8:00 AM: Long Walks   These will begin on August 18 at King Farm Park located at  Deer Meadow Lane and Pleasant Drive Rockville, MD. Long walks may also take place at other designated locations throughout the duration of this program.

At the beginning of some sessions, coaches or invited guest speakers will present short talks exercise, nutrition, stretching, cross-training.

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.

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.