5K Coed Runners Program
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. The 5K Coed Runners (5K CR) program guides participants through a consistent training schedule that culminates with completing the Fall Rockville 5K race 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 two are on your own. The workouts build up gradually to prepare participants for the race while minimizing injury. Volunteer coaches provide a positive, encouraging, non-competitive environment.
Please note that beginning April 2008 and continuing until this program begins, there is a free, informal-drop-in walk/run offering each Tuesday and Thursday evening from 6:00-7:00 PM at King Farm Park. King Farm Park is located at the corner of Deer Meadow and Grand Champion. Ask for Lisa Daigle.
Staff
Training Program Coordinator
Head Coach
Manager
Patty Sefcik
General Schedule
Orientation - Tuesday, August 19, 2008, 6:30: PM, Montgomery College, Science East building, Room 119. 51 Mannakee Street., Rockville, MD 20850 (come dressed for workout).
Weekly Tuesday 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.
Saturday Long Runs begin August 23rd, 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; Medium Pace; Slower Pace.
Volunteer Requirement
This program is free except for a $15.00 per person administrative fee. 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.
Training Information Web Site
Please click here for more specific information on schedules, calendar of events, guesti speakers, articles, etc.
Program Registration
Registration for this program is only available online. Click here to register.
Questions??
Email head coach Jami McCormick
