8K Training Program
Program Description
The 2010 8K (5 miles) Training program is designed for runners who have participated in at least one 5K or 10K race and would like to train in a group setting for the Rockville Rotary Twilight 8K "graduation race" on Saturday, July 17, 2010 at 8:45 pm.
The 2010 8K Training Program welcomes novice runners who want to complete their first 8K and seasoned runners who want to improve their performance.
Staff
Head Coach
Assistant Coach
Bill Collins
Coaches
Audrey Fincher, Beth Serepca, Betty Glover, Diana Haddad, Heather Hanson, Jessica Amstrong, Patty Sefcik, Wanda Walters
Criteria for Participation
Each participant should have a weekly mileage base of 9 to 12 miles and be able to run 3 miles continuously.
When and Where We Run
Orientation
Orientation will also be the first track workout (come prepare to run) and will take place on Wednesday, May 5, 2010 at 7:00 PM, at the Montgomery College track in Rockville, MD. If there is inclement weather, orientation will take place Sunday, May 9, 2010, 8:00 AM at Lake Needwood.
Weekly Wednesday and Sunday Workouts
There are two coached, group workouts held every week:
- The track work out will take place on Wednesdays at 7:00 PM, at the Montgomery College track in Rockville, MD. Track workouts will focus on form, leg strength and speed work.
- Long runs will take place at Lake Needwood at 8:00 AM. These longer slower workouts will focus on endurance. The first long run distance will be 3 miles and the program.s long run training will gradually increase to 8 miles. More advanced runners will have the option of running longer distances.
Directions to Lake Needwood: From North-bound I-270, exit 8 (Shady Grove Rd). On the exit ramp, veer right onto Redland Blvd; right on Needwood Rd; right on Beach Drive into Lake Needwood; around Needwood Lake Circle to the south parking.
If it is raining, prepare to get wet. 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.
Pace Groups
Runners will be initially placed based on a recent 5K race or by pace assessment. Final pace group placement will be done after the first track and long run workouts.
Participants will be placed in one of 3 pace groups:
- 5K race pace 7:00 to 9:00 min. pace and faster
- 5K race pace 9:00 to 11:00 min. pace
- 5K race pace 11:00 min pace and over
Volunteer Requirement
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.
Registration
You must be a MCRRC member to join, if you are not a member Join MCRRC.
The program is $20. Register for the 8 K Program.
Race registration is not included in the program fee.
Communications
The program uses the Yahoo! group, 8 K Training Program to post all communications: schedule, training program, tips, announcements, and discussion topics. You must join this group to participate in the program. Please click the 8 K Yahoo site link and follow the instructions to join. You need to provide your full name and email address and indicate that you are a member of the 2010 8 K Training Program.
Assistance and Further Information?
For answers to any additional questions about the program, please contact the head coach, Shirley Skorbiansky.