5K Walking Program (Aug – Nov)

REGISTRATION IS CLOSED -- We will re-open soon for the 2014 5K season
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 3rd.  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.  It’s a friendly and supportive organization comprised of people who share common interests of walking and running.  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. 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.  The 5k race fee is not included in the program fee. Note: there will be no refunds for any reason.

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

Background:  Keith joined MCRRC in 2001 and has run his share of races from 5K to the marathon over the years.  He started coaching the 5K Walking Program last year and is looking forward to this year's program.

Support Staff:

Co-Director: Vicki Nathan

Program Assistant: Wanda Walters

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.Background:  



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

Location: Montgomery College Rockville Campus, Technical Center Room TC 215

Details: Come dressed to walk and bring water

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.


Wednesdays @ 7:00 PM:  Weekly Track Workout  These workouts are held at Montgomery College's track.  We will warm up together, do the strength workout and then complete our walking session.  Always bring water and your yoga mat as well as a resistance band.  The track workout will move to Wootton High School onOctober 2nd.

Sundays @ 7:30 AM: Long Walks   These will begin on August 18th at Ken-Gar Palisades Par (just off Beach Drive , north of Knowles Avenue). Long walks will 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. 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.