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Saturday Run/Walk (FRWW)

November 7, 2015 @ 7:30 am - 8:30 am

|Recurring Event (See all)

FRWW is designed for walkers and runners who are interested in participating in upcoming shorter distance races (5K and 8K). It’s also great for those of you who recently completed MCRRC 5K or 8K training programs and want to maintain your endurance or find fellow short distance runners/walkers. Pace groups are loosely organized and workouts will be self-coached.  Those who are new to walking or walking for exercise, please email Keith Ord  or Debbie Spagnola.

This workout groups is free and open to all club members and Potomac Community Resource (PCR) members. Please feel free to invite your friends & family to join the FRWW Yahoo! Group if they are club or PCR members. To become a club member, please signup here.

Workouts are Tuesday evenings and Saturday mornings:

  • Tuesdays at 7:00 pm – Track Workout at Rockville or Richard Montgomery High School
  • Saturdays at 7:30 am – Meet at Barnes & Noble in downtown Bethesda

Schedule: end of March to early May; end of June to mid August; and early November to end of December every year.

Group members can use the FRWW Yahoo! Group to connect with others and make alternative/ extra runs/walks. Check the FRWW Yahoo! Group for announcements, changes in location, weather problems, etc.

Any additional questions should be directed to either Keith Ord or Debbie Spagnola, or the MCRRC Office.

How it works:

Tuesday track is a run or walk done for time with 1 break in the middle.  Warm-up and cool downs are not included in the time.  Saturday paved trail are run/walk intervals or walk for time or intervals (with warm-up and cool down). Pace groups are loosely organized. Workouts will be self-coached.

Runners or walkers should move at a pace that is comfortable and allows for easy conversation.  It is recommended that an additional run or walk happen between the group workouts to reduce the likelihood of injury.

Saturday intervals are interpreted as follows: for example, week 1 is Run or Faster Walk 5 minutes, followed by walk 1 minute.  Repeat 6 times.  The number after the parentheses is the total workout minutes, excluding warm-up and cool down.

The following table shows the suggested eight-week workout schedule. When we finish that, we start again!  

Workout Schedule

WeekTuesdaySaturdayTotal Time*
117 Min, 1 Break6(5/1)  3653
220 Min, 1 Break6(6/1)  4262
324 Min, 1 Break6(7/1)  4872
420 Min, 1 Break6(7/1)  4868
528 Min, 1 Break6(8/1)  5482
632 Min6(9/1)  6092
736 Min6(10/1)  66102
832 Min – 1 Break – 10 Min Ins and Outs, break, 22 Min run6(10/1)  6698

Excluding warm-ups and cool downs

Recommended workouts will increase each week, but you can always reduce time or modify in another way. If you miss 1 or 2 weekly workouts (due to illness or vacation, etc.), we suggest that you repeat the last workout you completed and progress from there.  Those who have been out for a while, start from the beginning of the cycle or even fewer minutes if needed. It is always better to do less and remain uninjured than go out too fast or too long and risk injury.

How to stay informed: Join the FRWW Yahoo! Group to receive reminders about workouts, information about club low-key races, and to stay connected to your fellow runners and walkers.


November 7, 2015
7:30 am - 8:30 am
Event Category:


Debbie Spagnola


Barnes & Noble – Bethesda
4801 Bethesda Ave
Bethesda, MD 20814 United States
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