Training Programs

8K Training Program

Program Description

The 2011 8K (5 miles) Running Program is designed for runners who have participated in at least one 5K or 10K race and would like to improve their speed and train in a group setting for the 8K goal race, Rockville Rotary Twilight on Saturday, July 16, 2011 at 8:45 pm.

The 8K Spring Running Program's orientation will take place on Wednesday, April 27, 2011 at 7:00 PM at Montgomery College track, Rockville campus. It will also be the first track workout, so come prepare to run.

CLICK HERE TO SIGN UP FOR THE 8K PROGRAM

Staff

Head Coach

Shirley Skorbiansky

Assistant Coach

Bill Collins

Coaches

Bet Glover, Bruce Flanagan, David Layton, Heather Hanson, Iva Maxwell, Jennifer LaRoche, Joyce Legee, Lark Dunham, Linda Hannam, Patty Sefcik, Sunny Fitzgerald and Wanda Walters.

Criteria for Participation

Each participant should have a weekly mileage base of 9 to 12 miles and be able to run 3 miles continuously.

When and Where We Run

Orientation

Orientation will be on Wednesday, April 27, 2011 at 7:00 PM at Montgomery College track, Rockville campus. It will also be the first track workout, so come prepare to run. We follow MCRRC weather policy (see website left column).

Weekly Wednesday and Sunday Workouts

There are two coached, group workouts held every week:

The track work out will take place on Wednesdays at 7:00 PM, at the Montgomery College track in Rockville, MD. Track workouts will focus on form, leg strength, speed work and hill work (off the track).
Long runs will take place at Lake Needwood at 8:00 AM. These longer slower workouts will focus on endurance . The first long run distance will be 3 to 5 miles and the program's long run training will gradually increase to 8 miles. More advanced runners will have the option of running longer distances.

Directions to Lake Needwood: From North-bound I-270, exit 8 (Shady Grove Rd). On the exit ramp, veer right onto Redland Blvd; right on Needwood Rd; right on Beach Drive into Lake Needwood; around Needwood Lake Circle to the south parking.

If it is raining, prepare to get wet. Group runs will only be canceled in the event of dangerous conditions, e.g. lightning.

You are expected to run two other times during the week on your own in order to meet the weekly mileage goals. We will provide you with a monthly schedule, which gives weekly mileage goals and outlines the group workouts.

Pace Groups

Runners will be initially placed based on a recent 5K or 10K race. Final pace group placement will be done after the first track and long run workouts. There are 3 main groups:

Red: you will be in this group if you are a relatively new runner, you have been injured or you are running 6 miles or less per week. Therefore, you will not do speed work.
Yellow: you will be in this group if you have been running for more than a year and your base building is between 9 to 12 miles.
Blue: you are a seasoned runner and you are running 15 miles or more.

Within each group, runners are placed based on different pace groups. But yellow and blue will be able to do speed work together (if they have the same pace) only that the blue runners will run more.

Volunteer Requirement

The fee for this training program is modest. Program costs are kept low due to the volunteer nature of the club's activities. It is expected that each participant volunteers for at least one club race or event.

Registration

You must be a MCRRC member to join, if you are not a member Join MCRRC.

The program is $25.

Race registration is not included in the program fee.

Communications

The program uses a Yahoo! group to post all communications: schedule, training program, tips, announcements, and discussion topics. Once you registered in the Signup system, will receive an invitation to join this group. You must join the Yahoo Group to receive the alerts and communications.

Assistance and Further Information?

For answers to any additional questions about the program, please contact the head coach, Shirley Skorbiansky.