8K Program
The 8K Training program is designed for runners who have 5K and/or 10K racing experience and would like to train in a group setting for the July 19, 2008, Rockville Twilighter 8K race. Race registration is included in the program fee.
Running and Racing Prerequisites
Each participant should have weekly mileage base of 9 to 12 miles and be able to run 3 miles continuously.
General Schedule
Orientation and Weekly Tuesday Workouts
Orientation and the first track workout will take place Tuesday May 20, 2008 at 7:00 PM, at the Montgomery College track in Rockville, MD. Track workouts will focus on form, leg strength and speed work. If there is inclement weather, orientation will take place Saturday May 24, 2008, 8:00 AM at Candy Cane City Park.
Saturday Long Runs
Long runs will take place at Candy Cane City and other locations. These longer slower workouts will focus on endurance. The first long run distance will be 3 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.
Pace Groups
Staff will determine final pace group placement based on information you provide on the registration form and after the first track and long run workouts.
Be sure that you join the 8K yahoo site as soon as you are registered. This program’s primary mode of communication is through our yahoo site.
Program Fee will be 35.00. This fee includes your registration for the entrance into July 19, 2008, Rockville Twilighter 8K race.
Note : MCRRC Membership is Required.
Registraion is Online only.
Questions ?? Contact David Sciannella, Head Coach.
