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10K Program

The 10K Program is a structured, group-oriented program designed to train participants to complete a 10K (6.2 mile) distance. Our philosophy is that anyone who wants to run a 10K race and who follows the prescribed training plan can achieve their goal. The training program is designed with the Rockville 10K as the target race, though program participants can choose one of the many 10K options available in the DC-MD-VA area.

Prerequisites:  Participants in this program are runners or run/walkers who love to run. Program participants should have some running (or run/walking) experience. It is recommended program participants have a three mile run or run/walk base at the start of the program. We welcome participants of all abilities — including beginning runners and run/walkers.   MCRRC Membership is required for participation in this program.  If you are not a member, you will have the opportunity to join MCRRC during registration.  Participants must be 18 or older to register.

Structure: 10 weeks to 10k Training Program (August 30 – November 6)

This program is a 10 week training program that includes two weekly in-person workouts (one Tuesday Track and one Saturday Long Run). The in-person group training will be held on Tuesday evenings at 6:30 PM and Saturday mornings at 7:00 AM. The locations will vary. In addition to the two scheduled in-person weekly runs, 1 to 2 other runs of 2 to 4 miles should be completed on your own during the week. These runs should be at a comfortable pace for you or at Long Slow Distance (LSD) pace.

During registration, participants will be asked for a recent race time (1 mile, 5K, 5-mile, 10K, 10-mile or half marathon)  This information will be used to assess each individual’s running ability in order to group you with participants of like ability. Each participant will be placed into a pace group with others of similar ability, based on the participants provided information. Each pace group will be led by a pace coach. The primary job of the pace coach is to keep you motivated and safe during the group runs. Pace coaches will be provided up to 14:00 minutes per mile.

Cost:  Online registration is $75 and is non-refundable.

Program Dates: Tuesday, August 30, 2022 – Sunday, November 6, 2022

Orientation: 

Date/Time: Tuesday, August 30, 202 at 6:30 PM.

Location: Track TBD

Head Coaches/Directors:  Mary Travaglini and Crystal Groesbeck

  • Mary Travaglini is a Road Runner Club of America (RRCA) certified running coach who has been running MCRRC for over 10 years. Mary started running with the club after back surgery and the run/walk style of the 5K program made this possible! Crystal has helped pace coach the 5K program and runs with the 10k and Speed Development Programs. Mary loves running with fellow members and the motivation the give her to lace up and explore Montgomery County.
  • Crystal Groesbeck is a Road Runner Club of America (RRCA) certified running coach who has been running MCRRC programs for over 10 years. Crystal has helped coach Summer Half Marathon, Winter Half Marathon, and 10k Programs. Crystal loves coaching new runners just getting started and motivating seasoned runners to stretch to big goals.

Program Registration

Registration is Closed

Please Note

A CURRENT MCRRC MEMBERSHIP is REQUIRED to participate in this program. Please note that membership is NOT included in your program registration. PRIOR TO JOINING this program, you must become a member. If you are unsure if you have a CURRENT MCRRC Membership, please contact [email protected] for assistance. Otherwise, please click here to become a valued member.

Communication Methods
We will use a private, online group to facilitate communications. Everyone will be required to join this group to participate in the program. Instructions on how to join this group will be provided by the Program Director.

Disclaimer
The program director reserves the right in his sole discretion to refuse admission to the program or dismiss any individual from the program whom the program director believes is unsuited for running the specified distance or is unable to meet the demands of the training schedule, or is disruptive to other program participants. Those individuals will be denied entry into the program or dismissed from the program as appropriate. The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups. MCRRC has a No Refund policy. Program registration fees cannot be refunded due to injury, schedule conflict or any other reason.