Training Programs

Half Marathon Program

The Half-Marathon training program is designed for runners who are accustomed to running middle distances (10K and/or 5 mile races) and who would like to prepare for their first distance event OR would like to improve upon their past half-marathon performance. This program focuses on both performance and camaraderie. The 2008 fifteen (15) week program targets the Parks Half Marathon Race which takes place, Sunday, September 14, 2008.

Running and Racing Prerequisites

Each HM registrant should have a weekly mileage base of at least 14 miles per week and be able to run six miles continuously at a race pace of 12:30 or faster. For grouping purposes, staff will be using current 10K or 5 mile race times. MCRRC hosts the 10K race Pikes Peek on Sunday, April 27, 2008, and the Bethesda Trolley 5M race on Saturday May 10, 2008. Both events are excellent venues for obtaining a current race pace. However times from other 10K or 5M races completed within the last few months are acceptable. Please e-mail Mary Foster, Head Coach, if you have questions regarding these prerequisites.

General Schedule

Weekly Wednesday Workouts

Participants will meet at 6:30 PM Montgomery College, Rockville Campus Track, 51 Mannakee St Rockville, MD 20850. Wednesday workouts will focus on building leg strength and speed through running both track intervals and hill repeats.

Saturday Long Runs

A scheduled long easy run will take place each Saturday to build endurance. Distances will increase and then taper as the program progresses. The location and starting times for the Saturday long runs will vary.

Orientation

Wednesday, May 21, 2008, 6:30 PM, Montgomery College, Science East Building, Room 119. Please come dressed in workout clothes.

Pace Groups

Staff will determine pace groups based on current 10K and/or 5M race times. There is a database in our program’s yahoo site for you to enter this information as it becomes available. Please have this information entered prior to orientation. Additional information on schedules, calendar of events, articles, training tips, etc are also available on this site. Be sure to join the HM Yahoo site as soon as you register for this program.

Program Fee and Volunteer Requirement

The fee for this training program is $50.00. This fee includes your race entry for the Parks Half-Marathon race. 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: MCRRCMembership Is Required

Registration

Registration is online only. Unfortunately there is space for only 100 participants.

Program Staff

Questions ??

Contact Mary Foster and/or Lou Shapiro, Head Coaches or Wanda Walters, Administrator

Assistant Coaching Staff

Paul Foster, Jan Orlik, Beth Serepca and Noelle Heyman

Safety Coordinator

Patricia Maloney