Training Programs

5K Coed Beginning Runners Program

The Coed Beginning 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 structured group sessions with supervising 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 and encouraging and friendly environment.

We follow MCRRC weather policy (see website’s left column). Therefore, if it is raining, prepare to get wet. Group runs will only be canceled in the event of dangerous conditions, e.g. lightning.

Staff

Head Coach

Shirley Skorbiansky

Assistant Coach

Patty Sefcik

Coaches:

Angie Lewis, Audrey Finch, Betty Glover, David Darcey, Diana Haddad, Heather Hanson, Jessica Armstrong, Joyce Leege and Mike Edwards

When and Where We Run

Orientation - Sunday, August 15, 2010, 6:00 PM, Montgomery College track, Rockville (come dressed for workout, e.g. shorts and wicked/technical shirt). Also, bring a water bottle and a runner's watch (with chronometer).

Wednesday Track sessions, are held at Montgomery College track at 7:00 PM. The track location will move to a local high school mid September.

Sunday Long runs begin August 22, 2010 at 8:00 AM, Lake Needwood. 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.

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 (10:00-12:00/mile); Slower Pace (12:00/mile or slower).

Cost and Volunteer Requirement

The cost of the program is $15.00. Running wicked apparel with the program’s logo will be available for purchase at registration. 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 or 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.

Communication and Training Information

In order to effectively communicate with everyone it is critical that we have good e-mail addresses. Once you have registered for the program you will be invited to join a Yahoo group which will serve as the primary means of communicating news and information about the program, as well as the place to find the training schedule, articles and other information which will be of importance to you in your training. The invite will be sent near the start of the program.

Program Registration

Registration for the 2010 season is now open. Click here to register.

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.

Questions?

For any additional information about the program, please contact the head coach, Shirley Skorbiansky