10K Program (August – November)

Registration: 
Registration is open!
Registration Date: 
Sunday, June 1, 2014
Program Overview: 

Goals and Purpose of Program: This is a great program for individuals who are new to running, would like to target a 10K race or who have already completed a 5K and are looking for a new challenge. It is also applicable for experienced racers who are looking for a breakthrough in their training. Emphasis will be on improving endurance, running education and training with a goal of safety first and getting to the starting line of your target race healthy.

Prerequisites: You must be a member of MCRRC to register for this program.  Each 10K registrant must be able to run three (3) miles continuously. We will use a recent race time to help place you in a training group. If you do not have a recent race time, we will hold a one mile time trial within the first two weeks of the program to help ensure proper pace group placement.

Program Cost: Online registration is $55 (does not include the "Target Race" registration fee)

Registration is open!  Shortly after registering, you will be sent an invitation to the "MCRRC10KProgram Yahoo! group" and you must "accept" as this group will be used for 10K Program correspondence. Be sure to check your spam folder.

Dates/Target Race: 

1st Workout: Tuesday, August 19, 2014 at 6:30pm. Location will be announced closer to the beginning of the program.

Target Race: Sunday, November 2, 2014 at 8:30am, Rockville 10k at King Farm. (Some registrants may also chose to run the Marine Corp Marathon 10K, which is on October 26th).

Program Staff: 

Head Coach/Director: Andy Steinfeld
Background: Andy is not only an avid runner, but he is also an RRCA Certified Coach with immense running and coaching experience.  Previously, he co-directed the MCRRC First Time Marathon Program for 5 years.

Program Manager: Marguerite Campbell
BackgroundMarguerite has coached for many years in the 10K program and several other MCRRC programs. She is very dedicated to the sport of running and training new runners. Marguerite will be available to answer program and registration questions.

 

Orientation: 

Orientation: Saturday, August 2, 2014 from 1:00 - 2:00pm at Rockville High School, 2100 Baltimore Rd., Rockville, MD 20851

Park in the front lot of the school. Head straight down the hall, then make a right into the cafeteria.

You will not be running on this day. 

Workouts/Pace Groups: 

Pace Group Information: Based upon the registration information that participants provide, each participant will be placed in a timed pace group.

  • Tuesdays @ 6:30pm – track workouts Workouts will be focused on speed and form drills through running intervals and other aids/drills. While weekly mileage is still low, participants, especially slower pacers, will be asked to concentrate on form, coordination, balance, discipline, and speed. The first few weeks on Tuesdays, the runs may be focused more on building some base distance and meeting the people you will be running with each week.
  • Saturdays @ 7:00am – long runs @ various locations. 1st Saturday workout: August 23, 2014

Note On Weather: We are like mail carriers - rain, sleet or snow...we will run regardless of the weather. Yes, we will run in the rain. Besides, it may rain or be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, we will cancel workouts if there is lightning. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a short thunderstorm at the end of the day in the spring and summer. Don’t cancel your track plans too soon if this happens. Many times the storm will have passed by the time you arrive at the track. Discussions on weather cancellations will be reveiwed at orientation.

If you have additional questions, please email Andy or Marguerite directly at 10Kdirector@MCRRC.org.

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.