10K Program

The 10K Fall Training Program is a structured, group-oriented program designed to train participants to complete a 10K (6.2 mile) distance.  The program will peak at a long-run distance of 7-8 miles.  The 10K philosophy is that anyone who wants to run a 10K race, and follows the prescribed training plan, can achieve their goal.  The training program is designed with the Rockville 10K as one of several goal races.  This program is designed to encourage participation in several MCRRC races throughout the remainder of the year, including Run Under the Lights, Turkey Burnoff, Seneca Slopes, and Jingle Bell Jog.  The Program is also suitable for participation in the many 8K, 10K, or 5-mile options in the DMV area.

Prerequisites:  Participants in this program are comprised of runners, run/walkers, or walkers. Program participants should have some running (or run/walking) experience. It is recommended program participants have a 3-mile run or run/walk base at the start of the program. We welcome participants of all abilities — including beginning runners, run/walkers, and walkers.  Participants of the walking group will walk to achieve and participate in the 10K distance (6.2 miles).  MCRRC Membership is required for participation in this program.  If you are not a member, you will have the opportunity to join MCRRC during registration.  Participants must be 18 or older to register.

Structure:

The 10K Program includes two weekly in-person workouts – a Tuesday track workout and a Saturday longer workout/ run.  Participation in MCRRC races will be encouraged and may occasionally be used as a substitute for some long runs (note that some races occur on Sundays).  The weekly track workouts will be held on Tuesday evenings at 6:30 PM at a local track and long runs will be held on Saturday mornings at 7:30 AM – the locations will vary as we explore the many wonderful running routes available in Montgomery County.  In addition, it is recommended that participants complete 1 to 2 additional runs of 2-4 miles, on their own each week.  These workouts should be done at a comfortable pace or at the long, slow distance (LSD) pace.

During registration, participants will be asked for a recent race time.  This information will be used to assess each individual’s running ability in order to group you with participants of similar ability. Each participant will be placed into a pace group based on the provided information. Each pace group will be led by at least one pace coach. The primary job of the pace coach is to keep participants motivated and safe during the group runs.  Pace coaches for the running and run/walk groups will be provided up to 14:00 minutes per mile. New for 2023 – we are adding a walking pace group.

Track workouts will be held at Montgomery College through the end of September.  Beginning in October, the location is TBD.

** For those participating in both the 10K Program and Fall 5K Run/ Walk Program, a $15 discount will be available on the 10K Program registration page.  To take advantage of both programs, please be sure to first register for the Fall 5K Run/ Walk Program before contacting the 10K Program Director for further instructions on how to apply the discount.

Cost:  Online registration is $80 and is non-refundable.

Program Dates: Saturday, September 16, 2023 – Sunday, December 17, 2023.

Orientation A: Join us for a “mini orientation” – 3 mile fun run, run/ walk, walk, and time trial.

Date/Time:  Saturday, September 16, 2023, at 7:30 AM

Location: Meadowbrook Local Park (aka Candy Cane City), 7901 Meadowbrook Ln, Chevy Chase (additional information will be sent to program registrants)

Orientation B:  As Orientation A conflicts with Rosh Hashanah, formal orientation, coach’s introduction, and pace group assignment will all occur at Montgomery College Rockville Track on Tuesday, September 19, 2023, at 6:30pm.  A track workout will follow, so come dressed to run.

Date/Time: Saturday, September 16, 2023 at 7:30 AM

Location: TBD

Head Coaches/Directors:  Mary Travaglini and Crystal Groesbeck

• Mary Travaglini is a Road Runner Club of America (RRCA) certified running coach who has been running MCRRC for over 10 years. Mary started running with the club after back surgery and the run/walk style of the 5K program made this possible! Mary has helped pace coach the 5K program and runs with the 10k and Speed Development Programs. Mary loves running with fellow members and the motivation they give her to lace up and explore Montgomery County.
• Crystal Groesbeck is a Road Runner Club of America (RRCA) certified running coach who has been running MCRRC programs for over 10 years. Crystal has helped coach Summer Half Marathon, Winter Half Marathon, and 10k Programs. Crystal loves coaching new runners just getting started and motivating seasoned runners to stretch to big goals.