Speed Development Program

The MCRRC Speed Development Program is designed for motivated runners of ANY pace. We target both the Pike’s Peek 10K and the Cherry Blossom 10 Mile Run, but you can use the training for other spring races as well.  If your goal is to run a sub-40 minute 10K or you just want to finish your first 10K, this is the right program for you. We provide different levels of difficulty to challenge both the beginner and experienced runner.  You will be placed at the appropriate level based on your previous running experience.

Prerequisites:  To participate, you must 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 Directors at speed_development@mcrrc.org.   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 program follows a structured approach to allow participants to peak for late spring races, including the Cherry Blossom 10-Mile Run and Pike’s Peek 10K.  The workout intensities will be based on your own fitness level, developed from your recent race times and training volume.  We provide three levels and multiple pace groups to meet your specific training needs.  You will be assigned to a level based on your current weekly mileage and long run.  The levels are as follows:

• 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.

The program meets twice per week for both long runs and speed work on the track.  Participants will also be assigned a third workout to do on your own.  Groups will meet on Saturday mornings at 7:30 AM for long runs, which take place at various locations, as well as on Tuesday evenings at 6:30 PM at the Gaithersburg High School track.  The track location is subject to change at any time throughout the program.

Participants must come to each workout properly dressed for the weather conditions and with proper hydration.  A fuel belt or similar is recommended to allow runners to easily carry water on long runs.  Reflective gear may be recommended on select Tuesday evenings if the track is closed due to snow or ice and we are able to do an alternate workout on the roads.

Cost:  Online registration is $55 through 11/30. The fee will increase on 12/1 ($65) and again on 1/1/24 ($75). The program is limited to 300 runners and fills quickly every year.   Program registration NOT include entry into a goal race, but does include a premium.

Program Dates: Saturday, January 6, 2024 – Sunday, April 21, 2024

Target Races: The goal races for the program will be Cherry Blossom 10-Mile Run typically held in early April and the Pike’s Peek 10K in late April; however, the skills, techniques, and fitness you gain from the program will translate into improved racing at any distance.

Program Staff:

Head Coach/Director: Tom Brennan and Mike Acuna

Orientation: 

Date/Time: Saturday, January 6, 2024 at 12:00 PM

Location: Bohrer Park Activity Center, 506 South Frederick Avenue, Gaithersburg, MD

Note On Weather:  Typically, we are like mail carriers which means we will run in rain, sleet or snow.   It may rain, be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, the Program Director reserves the right to cancel any run based on treacherous winter conditions (driving and/or running).