5K Coed Runners Program
Registration is now closed. Registration will reopen June 2010.
The Coed Runners 5K Training Program is designed for non-runners and those currently unable to run as much as 20-30 minutes without stopping. This non-competitive program guides participants through a consistent training schedule that culminates with completing the Rockville 5K (3.1 miles) race in King Farm, Rockville without any walking breaks. Participants are expected to run four times per week for 12 weeks; two of those workouts are with the group and coaches, while the other two workouts are on your own. The workouts build up gradually to prepare participants for the race while minimizing injury. Volunteer coaches provide a positive, encouraging and non-competitive environment.
Staff
Head Coach
Assistant Coach
Betty Glover
General Schedule
Orientation - Sunday, August 15, 2010, 6:00 PM, Montgomery College track, Rockville (come dressed for workout, e.g. shorts and wicked/technical shirt).
Weekly Wednesday Night Track sessions will begin at 7:00 PM, Montgomery College track. The track location will move to a local high school mid September. Workouts begin with a short seminar on various aspects of training, from stretching to nutrition to running faster. Track workouts will focus on form, coordination, balance, discipline and speed.
Sunday Long Runs begin August 22rd, 8:00 AM Ken-Gar.
Pace Groups
Participants, based on orientation day pace assessment, will be placed in one of three pace groups: Fast Pace (10:00/mile or faster); Medium Pace (10:30-12:00/mile); Slower Pace (12:00/mile or slower).
Cost and Volunteer Requirement
The cost of the program is $15.00. T-shirts will be available for purchase during the first two weeks of the program. Participants are reminded that program costs are kept low due to the volunteer nature of the club. All participants are required to assist in at least one club race or event.
Running and Racing Prerequisites
This program is designed for beginning runners. individuals getting back into running and those who have been unable to run continuously for more than 20-30 minutes. All shapes, sizes and skill levels are welcomed!!
Club Membership Requirement
MCRRC Membership is required for everyone except for Potomac Community Resources members. Click here to join MCRRC.
Learning
At the beginning of some sessions, coach or invited guest speakers present short talks on various aspects of training, from stretching to nutrition to proper running form.
Training Information Web Site
Please click here for more specific information on schedules, calendar of events, guesti speakers, articles, etc.
Program Registration
Registration for the 2010 season is now closed. Registration will reopen June 2010.
Questions??
Email Shirley Skorbiansky for more information.