Goals and Purpose of Program: This will be a coached program for runners looking to train for the Rock n’ Roll National Marathon in March 2013. The training program is applicable to other spring marathons such as Boston, Frederick and Pittsburgh (just to name a few).
The program runs for 16 weeks, and welcomes new and experienced runners. We start our long runs at 10 miles and peak with a 22 mile long run. We train runners of varying ability levels.
The program gradually builds up your average weekly miles from a minimum of about 35 miles a week at the start to approximately 50 miles at peak. We want you to average at least 35-45 miles per week running for three months before the marathon to be in the proper shape.
However, we encourage prospective participants to be running at least 20 miles per week and at least 3 runs during a week. Since this program is geared toward running we will not have a walking pace group. You do not have to be a fast runner to do our program or complete a marathon.
Prerequisites: In order to participate you must be a member of the Montgomery County Road Runners (MCRRC). We encourage prospective participants to be running at least 20 miles per week and at least 3 runs during a week. Runners should be prepared to run 10 miles at the first long run. Registration for the Rock ‘n Roll National Marathon race is not required for participation in the Training Program.
Cost/Premium Info: The cost of the program will be $85. Please note that the cost of the Rock ‘n Roll National Marathon race is NOT INCLUDED in the price; runners should register for the race independently.
Dates: November 28, 2012 – March 16, 2013
Target Race: Rock n’ Roll National Marathon, March 2013
Date/Time: November 28, 2012, 6:30 pm
Location: Thomas S. Wootton High School, 2100 Wootton Parkway, Rockville, Md. 20850
Pace Group Information: We will put people of similar ability together in pace groups, based on race times and other criteria. We’ll need a current race time (preferably a half marathon or marathon time) to properly place you in a pace group. Your race time and race effort will help us to determine your pace group.
Workouts: Sundays @ 8:00 AM, various locations – long run
Wednesdays @ 6:30 PM, Wootton High School track or Millennium Trail - intervals
Communication Methods: We will use a Yahoo group to facilitate communications. Everyone will be required to join this group to participate in the program. A link the program’s Yahoo group will be provided in the confirmation message you receive after joining the program, or you will otherwise be invited to join. Participants are also required to join MCRRC-info , the club's listserv for delivering important club information including race announcements or changes, track closures due to weather or other issues, etc.
Volunteer Requirement: MCRRC is a volunteer organization. The staff for this and all other training programs as well as that of all the races we conduct are volunteers. To support the club, participants in this program will be asked to volunteer for at least one, if not more, club races or events.
Disclaimer: The program director reserves the right in his sole discretion to refuse admission to the program or dismiss any individual from the program whom the program director believes is unsuited for running the specified distance, or is unable to meet the demands of the training schedule, or is disruptive to other program participants. Those individuals will be denied entry into the program or dismissed from the program as appropriate. The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups. MCRRC has a No Refund policy. Program registration fees cannot be refunded due to injury, schedule conflict or any other reason.
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Montgomery County Road Runners Club
P.O. Box 1703, Rockville, MD 20849