5K Coed Runners Program
Registration for the 2007 season is now closed. Registration will reopen June 2008.
The Coed Runners 5K training program runs from the end of July through November. Its target race is the November 4th Rockville 5K race. This program is designed for non-runners and those currently unable to run as much as 20-30 minutes without stopping. The 5K Coed Runners (5K CR) program guides participants through a consistent training schedule that culminates with completing the Fall Rockville 5K race without any walking breaks. Participants are expected to run four times per week for 14 weeks; two of those workouts are with the group and coaches, while two are on your own. The workouts build up gradually to prepare participants for the race while minimizing injury. Volunteer coaches provide a positive, encouraging, non-competitive environment.
Staff
Best Foot Forward Coordinator
Wanda Walters
Head Coach
Barb Kaplan
Managers
Jami McCormick,
Patty Sefcik
General Schedule
Orientation - Tuesday, July 24, 2007, 7:00 PM, Gaithersburg High School, cafeteria. 314 South Frederick Ave., Gaithersburg, MD 20877 (come dressed for workout).
Weekly Tuesday Night Track sessions will begin at 7:00 PM, Gaithersburg High School. Workouts begin with a short seminar on various aspects of training, from stretching to nutrition to running faster. Track workouts will focus on form, coordination, balance, discipline and speed.
Saturday Long Runs begin July 28th, 8:00 AM Ken-Gar.
Pace Groups
Participants, based on orientation day pace assessment, will be placed in one of three pace groups: Fast Pace; Medium Pace; Slower Pace.
Volunteer Requirement
This program is free except for a $10.00 per person administrative fee. T-shirts will be available for purchase during the first two weeks of the program. Participants are reminded that program costs are kept low due to the volunteer nature of the club. All participants are required to assist in at least one club race or event.
Running and Racing Prerequisites
This program is designed for beginning runners. individuals getting back into running and those who have been unable to run continuously for more than 20-30 minutes. All shapes, sizes and skill levels are welcomed!!
Other Noteworthy Events
Guest speakers and other celebrations TBD!
Training Information Web Site
Please click here for more specific information on schedules, calendar of events, articles, etc.
Registration
Registration for the 2007 season is now closed. Registration will reopen June 2008.
This program is free except for a $10.00 per person administrative fee. T-shirts will be available for purchase during the first two weeks of the program. Participants are reminded that program costs are kept low due to the volunteer nature of the club. All participants are required to assist in at least one club race or event
NOTE: MCRRC Membership Is Required for everyone except for Potomac Community Resources members.
