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Winter 5K Run / Walk Program

Registration will OPEN on November 1st!

REGISTER HERE.

Program Overview:

Goals and Purpose of Program:

This is a time-based program that uses walking and running intervals at a comfortable pace that will either help you finish your first 5K or help you to maintain your mileage to complete an early Spring 5K or 10K (depending on your pace).

All shapes, sizes and skill levels are welcome!  Participants will have a choice of being a member of one of four coached teams: Purple (walking), Red (greater than 13 minutes per mile 5K pace), Yellow (11-13 minutes per mile 5K pace) or Blue (faster than 11 minutes per mile 5K pace).  The training sessions build up gradually to prepare walkers and runners for an early spring race while maximizing fun, meeting new friends, and preventing injury.  Those with a consistent pace of 12 minutes per mile or faster will be able to comfortably complete a 10K at the end of the program if this is a goal of yours.  Everyone will be able to complete a 5K by the end of the program. Remember, everyone starts somewhere.

Prerequisites:  MCRRC membership is required for everyone except Potomac Community Resources members & City of Rockville residents.  All participants must be at least 18 years of age.  If you are not a current MCRRC member  & would like to join, please click here.

Cost/Premium Info: The cost of the program is $45.00 for MCRRC Members or $55 for City of Rockville residents who are not MCRRC members.  Included in the fee is a training program premium.

Yahoo Group Communications: We will use the Winter5K Program Yahoo group to facilitate communications.  Everyone will be required to join this group to participate in the program.  A link to the program’s Yahoo group will also be provided in the confirmation message that you will receive after joining the program.  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.  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.

Dates/Target Race:

Dates: January 6, 2018 – March 25, 2018

Target Race: MCRRC’s 2017 Piece of Cake 5K (TBD)

Program Staff:

Head Coach/Director: Keith Ord and Debbie Spagnola

Background: Keith joined MCRRC in 2001 and has run his share of races from 5K to marathon over the years.  He started coaching MCRRC’s 5K Walking Program several years ago and always looks forward to working with this program.

Debbie joined MCRRC in 2009 and has run everything short of a marathon.  She received her RRCA coaching certification in 2010.  She has coached in MCRRC’s Winter and Summer Half Marathon, 8K and Summer 5K programs.   She is looking forward to motivating and having fun with this winter.

Orientation:

Date/Time: TBD

Location: City of Rockville Senior Center – 1150 Carnation Drive, Rockville, MD 20850

Details: Come dressed to walk or run and bring water!

Workouts/Pace Groups:

Pace Group Information: Based on your registration input, you will be assigned to one of four coach-led pace groups: Purple (walking), Red (greater than 13 minutes per mile 5K pace), Yellow (11-13 minutes per mile 5K pace) or Blue (faster than 11 minutes per mile 5K pace).  You will learn to walk/ run steadily at your group’s assigned pace.  If, after a few workouts, you feel the pace of your group is too fast or slow for you, let us know and adjustments will be made.

Workouts: Tuesdays @ 6:30 PM; Gaithersburg High School– track workout. We will warm up together, then workout within our assigned pace groups.  Remember to always bring water.

Saturdays @ 8:00 AM; varying locations.  Once you have registered for the program, we will email you the necessary information.  The Saturday workouts help build both endurance and speed by alternating running or faster walking with walk breaks. We will run by time, not distance, so that everyone finishes together.  Again, always bring water.

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.