Training Programs
Experienced Half Marathon Program This program is designed to develop a group of runners dedicated to improving their performance at longer distances. The program is structured to create racers who will be competitive in their age groups in Metro area races. The program will run from May to September 2012, with the target race being The Parks Half-Marathon.
Winter Marathon Program - The program runs for 16 weeks, and welcomes new and experienced runners. We start our long runs at 10 miles and peak with a 22 mile long run. We train runners of varying ability levels. The program gradually builds up your average weekly miles from a minimum of about 35 miles a week at the start to approximately 50 miles at peak. We want you to average at least 35-45 miles per week running for three months before the marathon to be in the proper shape.
Winter Half-Marathon Program - The Half Marathon Training Program is designed for runners who are accustomed to running middle distances and who want to prepare for their first distance event or improve upon their past half marathon performance. The 16-week program will run from January 18, 2012 to May 1, 2012. It targets the Fredrick Half Marathon, which takes place in early May 2012. However, it will help you prepare for spring races such as the April Cherry Blossom 10 Mile Run, and the March Shamrock and National Half Marathons.
Summer Half-Marathon Program - The summer half marathon program is designed to build and improve runners to successfully run 13.1 miles at the Parks Half Marathon on Sept 9, 2012. It can be personlaly adapted to challenge runners of all calibers and for other fall races as well. The coaching staff guarantees individual attention to ensure all participants are pushed to the goals they aspire to achieve. Our program begins on Sunday May 20th, 2012, and culminates with the Parks Half on Sept 9. The group will meet Sunday ams and Wednesday pms. The will be an additional 2-3 runs per week and / or cross training recommendations. We will vary our locales throughout the county.
First Time Marathoners - Our program is designed to prepare runners for their first marathon by emphasizing a solid training base and a gradual mileage increase. The goal is to remain injury-free and to enjoy your marathon! The Marine Corps Marathon is the focus of the program, which runs from April through October.
Experienced Marathoners - The Montgomery County Road Runners Club (MCRRC) once again will offer a coached, group oriented program for runners who have completed at least one marathon and who are motivated to improve their marathon times. This program will benefit marathon veterans seeking training partners and those who want coaching to improve their running performance. The training program begins in June, and will have specific training schedules designed for several fall marathons including Steamtown, Marine Corps, Chicago, New York, and Baltimore. If you are running a different fall marathon, just let us know and we can adjust your schedule accordingly.
Speed Development - The program is designed for all runners who want to improve their running and increase their speed. The goal race for the program is Pike's Peek 10K. However, the skills, techniques, and fitness you gain for the program will translate into improved racing at any distance. The program starts in mid January and runs through April.
Beginning Women Runners - This program takes place from April to June, and assists women who are new to the sport. A training program is designed based on the fitness level of each participant. The focus is on good health and enjoyment of running, culminating in the participation in the June Run for the Roses.
"Best Foot Forward" Summer Training Programs - BFF concurrently scheduled 5K Walking, 5K Coed Runners, and 10K Smarter Running offerings. Families and friends are invited to come and celebrate the joy of summer training in the program that best fits each member's interest and skill level. BFF participants also share two special events: a picnic potluck mid-way through the program and a Close-Out Pizza Party.
8K Training - The 8K Training program is designed for runners who have at least 5K and/or 10K racing experience. Training includes running drills, track workout and long distance runs up to 9 miles. The program culminates with July's Rockville Twilighter 8K race.
10K Running Program - This program begins in July and ends with the fall Rockville 10K race. This training program is both for the first time or experienced racer who is looking for a breakthrough in training. Emphasis will be on improving endurance and running efficiency through form improvement, plyometrics and drills. Train smarter, not harder. Quality miles not high mileage is what we do!
5K Coed Runners (BFF) - This program also runs from July and ends will the fall Rockville 5K race. Novice runners will learn about good form, coordination and other basic training habits and how to begin and maintain a personal running program.
5K Walking Program (BFF) - Not ready for a running regiment but want to do a continuous aerobic workout with other club members? Then ease into training shape with this program. Walkers of all levels are welcome. Training will take place in conjunction with the Coed Runners program. See above.
