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8K Program (May – July)

Registration is OPEN!

REGISTER HERE.

Program Overview:

Goals and Purpose of Program: This program is designed for runners who have participated in at least one 5K to 10K race and would like to improve their speed and train in a group setting.

Prerequisites: You must be an MCRRC member to participate in this program.  The fee for this training program is modest. Program costs are kept low due to the volunteer nature of the club’s activities. It is expected that each participant volunteers for at least one club race or event.  Each participant should have a weekly mileage base of at least 9 to 10 miles and be able to run at least 3 miles continuously.

Note: The first long run will be 3 or 5 miles (depending on the participant’s mileage base), and all participants should be able to run continuously for 3 miles at the beginning of the program. This is not a beginning runner’s program; female runners looking for such a program should consider the Beginning Women’s Running Program (starting in March), while runners of either gender should consider the 5K Coed Runners program starting in August.

Cost/Premium Info: The program is $45. The 2016 premium will be a hydration belt, available only to the first 60 registrants.  The goal race is the Riley’s Rumble 8K, part of the MCRRC low-key race series- registration is free for MCRRC members.

Dates/Target Race:

Dates: May 11, 2016 – July 31, 2016

Target Race: Riley’s Rumble 8K

Program Staff:

Head Coach/Director: Shirley Skorbiansky 

Assistant Coach: Sandra Engstrom

Orientation:

Date/Time: Wednesday, May 11, 2016; 6:30pm

Location: TBD

Come ready to run on orientation day!

Workouts/Pace Groups:

Pace Group Information: Runners will be initially placed in pace groups based on a recent 5K to 10K race time. Final pace group placement will be done after the first track and long run workouts.

Participants will be divided into two groups, based on their mileage base at the beginning of the program:

  • The White Program will be for individuals with a mileage base of 9 to 14 miles per week who can comfortably run at least 3 miles continuously at the start of the program. Their first long run will be 3 miles and will gradually increase to 8 miles.
  • The Blue Program will be for individuals with a mileage base of 15 or more miles per week who can comfortably run at least 5 miles continuously at the start of the program. Their first long run will be 5 miles and will gradually increase to 10 miles.

Workouts:

Wednesdays @ 7:00pm, Mattie J.T. Stepanek Park, 1800 Piccard Drive, Rockville, MD

Sundays @ 7:00 AM, Various Locations

Group runs will only be canceled in the event of dangerous conditions, e.g. lightning.

You are expected to run two other times during the week on your own in order to meet the weekly mileage goals. We will provide you with a monthly schedule, which gives weekly mileage goals and outlines the group workouts.

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. When joining any of the Yahoo groups, please include your first and last name in the “comment from user” field so that your membership to the group can be verified.

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.