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10K Program (August – November)

Registration is OPEN!

REGISTER HERE.

Program Overview:

Goals and Purpose of Program: This is a great program for individuals who are new to running, would like to target a 10K race or want to continue training in a structured environment or who have already completed a 5K and are looking for a new challenge. It is also applicable for experienced racers who are looking for a breakthrough in their training. Emphasis will be on improving endurance, running education and training with a goal of safety first and getting to the starting line of your target race healthy while in a supportive and low key pressure environment.

Prerequisites: You must be a member of MCRRC to register for this program. Each 10K registrant must be able to run three (3) miles continuously. While this is not a “walk-run” program, we train runners at all ability levels. We will use a recent race time to help place you in a training group. If you do not have a recent race time, we will hold a one mile time trial within the first two weeks of the program to help ensure proper pace group placement.  There will be a minimum pace requirement of 15 min/mile.

Preparation/Transition: As long as you are comfortable running 3-4 miles continuously, that will suffice, 2-3 days a week is all you need. Additional miles and days is fine, just be aware that you want to feel like you have recovered from your previous program/race before taking on your next challenge.

Program Cost:  The program is $65 for MCRRC members. It does not include the “Target Race” registration fee. There are no refunds on program registration.

Dates/Target RaceSunday, November 6, 2016

1st Workout: Tuesday, August 23, 2016; 6:30 pm at the Montgomery College track, 900 Hungerford Drive in Rockville. The track workouts will take place at Montgomery College and will move to Rockville High School in October.

Target RaceRockville 10K on Sunday, November 6, 2016 at 8:30 am in King Farm, Rockville. (Some registrants may also chose to run the Marine Corps Marathon 10K, which is on October 30th).

Program Staff:

Head Coach/Director: Andy Steinfeld
Background: Andy is back for another year! He’s not only an avid runner, but he is also an RRCA Certified Coach with immense running and coaching experience. When not running, he’s a proud new dog owner enjoying walks with Josie! Previously, he co-directed the MCRRC First Time Marathon Program for 5 years.

Program Manager: Marguerite Campbell
Background: Marguerite has coached for many years in the 10K program and several other MCRRC programs. She is very dedicated to the sport of running and training new runners. Marguerite will be available to answer program and registration questions. When not busy with the club, she is running after her two young boys.

Support Staff: The 17+ coaches and pace leaders have a tremendous amount of knowledge and running experience.

Orientation:

Orientation: Saturday, August 20, 2016 from 11:00 am – 1:00 pm at the MCRRC Clubhouse, 14672 Southlawn Lane, Suite I, Rockville MD 20850.  Park in parking lot and enter the Clubhouse through the main door You do not need to register for the 10K program in order to attend the orientation. You will not be running on this day.

Workouts/Pace Groups:

Pace Group Information: Based upon the registration information that participants provide, each participant will be placed in a timed pace group.

  • Tuesdays @ 6:30pm – track workouts. Workouts will be focused on moderate speed training  through running intervals. While weekly mileage is still low, participants, especially slower pacers, will be asked to concentrate on form, coordination, balance, discipline, and speed. The first few weeks on Tuesdays, the runs may be focused more on building some base distance and meeting the people you will be running with each week
  • Saturdays @ 7:00am – long runs @ various locations. 1st Saturday workout: August 27, 2016

Note On Weather:

We are like mail carriers – rain, sleet or snow…we will run regardless of the weather. Yes, we will run in the rain. Besides, it may rain or be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, we will cancel workouts if there is lightning. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a short thunderstorm at the end of the day in the summer. Don’t cancel your track plans too soon if this happens. Many times the storm will have passed by the time you arrive at the track. Discussions on weather cancellations will be reviewed at orientation.

If you have additional questions, please email Andy or Marguerite directly at 10Kdirector@MCRRC.org.

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.