5K Running Program
Registration for the 2011 season is now closed. Registration will reopen June 2012.
The 5K Training Program is designed for beginning runners or individuals getting back into running, and those who are currently unable to run continuously for more than 20-30 minutes. All shapes, sizes and skill levels are welcome! This non-competitive program guides participants through a consistent training schedule that culminates with completing the Sunday, November 6, 2011, Rockville 5K (3.1 miles) race in King Farm, Rockville, MD.
The training sessions build up gradually to prepare participants for the race and for future running success, while maximizing fun and avoiding injury. Participants are expected to run four times per week for 12 weeks; two of those workouts are structured group sessions with supervising coaches, while the other two workouts will be done independently. Volunteer coaches provide individual attention in an encouraging and friendly environment. As a bonus, at the beginning of some sessions coach or invited guest speakers present short talks on various aspects of training, such as running gear recommendations, proper running form, and race preparation.
We follow MCRRC weather policy (see website’s left column). Therefore, if it is raining, prepare to get wet. Group runs will only be canceled in the event of dangerous conditions, e.g., lightning.
Staff
Head Coaches
When and Where We Run
Orientation - Wednesday, August 17, 2011, 6:30 PM, Montgomery College, Rockville Campus, Technical Center Room 136. Come dressed to run, and bring water. Click on the link above for directions.
Wednesday Track sessions are held at Montgomery College track at 7:00 PM. The track location will move to a local high school mid September.
Sunday Long runs begin August 21, 2011 at 7:30 AM, Ken Gar Palisades Park. Click on the link for directions and more information. We will meet at the basketball court.
Pace Groups
Participants, based on orientation day pace assessment, will be placed in one of three pace groups: Blue (10:00/mile or faster); Yellow (10:00-12:00/mile); Red (12:00/mile or slower).
Mini Seminars
At the beginning of some sessions, coaches or invited guest speakers will present short talks on various aspects of successful running and club participation.
Cost and Volunteer Requirement
The cost of the program is $35.00. A running technical shirt with the program’s logo is included in the registration fee. Race fee is not included in the program fee. 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.
Club Membership Requirement
MCRRC Membership is required for everyone except for Potomac Community Resources members. Click here to join MCRRC.
Communication and Training Information
Once you have registered for the program you must join our 5K RunningYahoo group which will serve as the primary means of communicating news and information about the program, as well as the place to find our training schedule, articles and other information which will be of importance to you in your training. Click here to join our 5K Yahoo Group. Be sure to include your full name within your request.
Members should keep abreast of all club news by joining MCRRC - INFO.
Program Registration
Click HERE to register for the 2011 5K Training Program.
Questions?
For any additional information about the program, please contact one of the head coaches, Wanda Walters or Bet Glover
