Speed Development Program
The MCRRC Speed Development Program is designed for all runners who want to improve their running and increase their speed. The goal race for the program will be the Pike's Peek 10K on April 29, 2012. However, the skills, techniques, and fitness you gain from the program will translate into improved racing at any distance. Participants will meet Tuesday evenings at the Thomas J. Wootton High School track (6:30 PM) and Saturday mornings (7:30 AM) at various locations for coached sessions. These begin Saturday January 14, 2012 at 11:30 AM for a program orientation at Wootton High School. Runners are also encouraged to participate in one other club run during the week: Thursday easy runs in Rockville.
To be eligible, you must be a MCRRC member, be able to run four miles, and have completed at least one road race. If you do not meet these prerequisites, but feel the program is appropriate for you, or if you have any other questions, please contact Program Director, Tom Brennan, at brennantm@yahoo.com or (301) 963-5508.
Is this program right for me?
If your goal is to run a sub 40 min. 10k or you just want to finish your first 10k after stepping up from the 5k this is the right program for you. The program will grow from your base and experience. If you are used to high mileage and hard workouts you will start from there, and if you need to build that base we will begin with that. Still not convinced this is right for you? See what past participants have said about the program and also read the two-part series written about the program for MCRRC’s Rundown in 2008.
- Do You Want to Go Faster? - March 2008
- Dreams of Speed - September 2008
How are you going to handle runners of such differing needs?
All runners will be taken through the phases of training to allow them to peak for Pikes Peek. The workout intensities will be based on your own level of fitness developed from your recent race times and training level.
Pre Program Build Up Schedules
As a way to prepare you for the program and keep you running through the Holidays it is suggested that you follow the build up schedule. All runs are to be done at an easy pace. The first schedule is for newer runners and the second schedule is for more experienced runners.
Program Schedules:
- The Red program is for runners whose long run is between 4 to 6 miles and weekly mileage is between 10 to 15 miles.
- The White program is for runners whose long run is between 6 to 8 miles and weekly mileage is between 15 to 25 miles a week.
- The Blue program is for runners whose long run is between 10 to 12 miles and weekly mileage is over 25 miles a week.
Where do I go for the orientation meeting?
We will meet inside Wootton High School on January 14, 2012 at 11:30 AM. Look for directions to the cafeteria once you enter the building. The school is located at 2100 Wootton Parkway, Rockville, MD 20850. We will meet inside the school cafeteria at 6:30 PM prior to the regular Tuesday evening workouts on the track
How much does it cost?
The program is $40 if you register and pay online before January 7, 2012 and $50 after. You must be a MCRRC member to join.
Registration for Pike’s Peek is no longer included in the registration fee. You must register for the race on your own (http://pikespeek10k.com/).
How do I join?
Registration will be limited to the first 300 participants. Registration will close once the limit is met or one week after the start of the program. All registration will be online at signmeup.com . Please be prepared to provide recent race times and training information during the registration process.
