10K Smarter Running
The Smarter Running 10K training program begins Tuesday August 5, 2008, and ends with the Sunday, November 2, 2008, Rockville 10K race. This training program is both for first time 10K and experienced racers who are looking for a breakthrough in training. Emphasis will be on improving endurance and running efficiency through form improvement, and drills. A modified training plan will be provided for those wanting to train for the Army 10-Miler. Train smarter, not harder. Quality miles not high mileage is what we do!
Staff
Program Training Coordinator
Wanda Walters
Head Coach
Dave Sciannella
Manager
Lori Lewis
General Schedule
Orientation
Tuesday, August 5, 2008, 7:00 PM, Montgomery College track. 51 Mannakee St. Rockville, MD 20850 (come dressed for workout). The track is located on North Campus Drive.
Weekly Tuesday Night Tracksessions will begin at 7:00 PM, Montgomery College track. The track location will move to a local high school mid September. Workouts will focus on speed and form drills through running intervals and other aids/drills. While weekly mileage is still low, participants, especially slower pacers, will be asked to concentrate on form, coordination, balance, discipline and speed.
Saturday Long Runs begin August 9, 2008, 8:00 AM Ken-Gar.
Pace Groups
Based on registration information and orientation day pace assessment, participants, will be placed in one of three color pace groups: Blue – 5K race pace 10:00 and faster; Yellow – 5K race pace 10:15 to 12:00; Red – 5K race pace 12:15 and slower. Please note that the 5K race time is for grouping purposes only; the actual workout paces will vary.
Volunteer Requirement
The fee for this program is $35.00. Included in the fee is a technical sports shirt. 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
Each SR registrant must be able to run three (3) miles continuously. Experience racing in at least one 5K is also expected.
Club Membership Requirement
MCRRC Membership Is Required for everyone except for Potomac Community Resources members.
Click here to join MCRRC.
Registration
Registration for this program is only available online. Click here to register.
Training Information Web Site
All registrants must join our yahoo site for specific information on schedules, calendar of events, articles, guest speakers, celebrations, etc. Click here to join this program’s yahoo site.
Questions??
Email Lori Lewis, manager or Dave Sciannella, head coach.
