Home / Training Programs / Winter / Speed Development Program

Speed Development Program

Registration is OPEN!


Program Overview:

Goals and Purpose of Program:

Goals and Purpose of Program: The MCRRC Speed Development Program is designed for all runners who want to improve their running and increase their speed. If your goal is to run a sub-40 minute 10K or you just want to finish your first 10K after stepping up from the 5K race distance, this is the right program for you. The program will grow from your base and experience. If you are used to high mileage and hard workouts you will start from there, and if you need to build that base we will begin with that.

Prerequisites: To be eligible, you must be an MCRRC member 18 years or older, 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 Director, Tom Brennan, at speed_development@mcrrc.org . To become a member of MCRRC, follow this link to join MCRRC.

Cost/Premium Info: Online registration is $55 through 11/19/17 (does not include registration for either of the “Target Races”). The fee will increase on 11/20 ($65) and again on 12/18 ($75). The program is limited to 300 runners and fills quickly every year.

Dates/Target Races:

Dates: January 16, 2018 to April 29, 2018.

Target Races: The goal races for the program will be Cherry Blossom 10-Mile Run on April 8, 2018 and the Pike’s Peek 10K on April 29, 2018. 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

Program Assistant: Eva Rodezno


Date/Time: Saturday, January 13, 2018 at 11:00 AM

Location: Rockville High School,  2100 Baltimore Road, Rockville, MD 20851

Details: The meeting will be held in the school cafeteria.  Go in the main doors of the school and go straight down the hall.  The cafeteria is on the right. We are not running at orientation.

Workouts/Pace Groups:

Pace Group Information: All runners will be taken through the phases of training to allow them to peak for Pikes Peek. The workout intensities will be based on your own level of fitness developed from your recent race times and training level.  Instead of pace groups, this program divides runners up into three groups, based on distance of long run and weekly mileage.  The groups 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.

Schedules for each of these groups can be found on the Speed Development Yahoo Group .


  • Tuesdays @ 6:30 PM – track workouts at Rockville High School.
  • Saturdays @ 7:30 AM – various locations.

Pre-Program Buildup:  As a way to prepare you for the program and keep you running through the Holidays it is suggested that you follow the Buildup Schedule available on the Speed Development Yahoo Group.  All runs are to be done at an easy pace. There are schedules for both new runners and experienced runners.

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/snow. 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 or if conditions are unsafe for participants. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a snow storm in the winter. 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. For winter weather, MCRRC follows Montgomery County School policy for cancellations.

If you have additional questions, please email Tom or Eva directly at speed_development@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.