8K/10K Program

This 10-week training program caters to new runners as well as those more experienced, who are looking to increase their mileage to successfully complete an 8K or 10K at the end of the program. We will focus on improving endurance, injury prevention, running education, and training with a goal of safety first.  All paces are welcome. Like other MCRRC programs, we emphasize a supportive and fun environment.

Prerequisites: All “run” participants should be able to run 3 miles continuously at the start of the program.  All “walk” participants should start the program with a weekly walk time base of approximately an hour a week (2-3 20-minute walks per week) and be able to walk at least 30 minutes continuously.  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: Participants will be assigned to one of three pace groups based on your mileage at the beginning of the program.  If you do not know your running pace, our coaching staff will work with you to place you in the correct pace group based on your ability and experience.

• The White Program will be for individuals with a mileage base of 9 to 14 miles per week who can comfortably run at least 3 miles continuously at the start of the program and training for 8K or shorter distance. Their first long run will be 3 miles and will gradually increase to 8 miles.
• The Blue Program will be for individuals with a mileage base of 15 or more miles per week who can comfortably run at least 5 miles continuously at the start of the program and training for a 10K/8K or longer. Their first long run will be 5 miles and will gradually increase to 10 miles.
• The Run/Walk Group will be for individuals who have already completed at least one 5K race and/or able to walk or run/walk 3 miles.  Please note: Sunday long runs will begin with 3:1 intervals (i.e., run or fast walk 3 min/walk 1 min) throughout the workout. The interval run time will increase as the program continues.  This team will train via time.  The first Sunday workout will be 40 min (20 min out and back).

All participants will be provided two coached sessions as well as two suggested workouts each week.  Groups will meet on Wednesday evenings at 7:00 PM at Montgomery College track, Rockville Campus, and on Sunday mornings at 7:00 AM for a long run in varying locations.   Wednesday speed training will be based on time and perceived effort.  Sunday long runs will be based on either distance (runners)  or time (walkers).

Program participants will be expected to workout at least two days per week on their own, in order to meet weekly goals.  We plan to periodically invite experts to speak about injury prevention, nutrition and cross-training.

Running is an all-weather sport.  We will run in the rain, but will cancel a workout if there is lightning. Workout cancellations or postponements will be posted to the communications group as soon as possible. During our workouts, groups should be respectful to other trail users and provide them with as much space as possible.  Please try to avoid “swarming,” which means splitting your group and passing other users on both sides.

There is not an MCRRC goal race this year. The program prepares runners to race by participating in low-key training races. Program directors will provide a list of club and DMV races in the summer and fall.

Cost: Online registration is $60 and includes a shirt.

Program Dates: Wednesday, May 8, 2024 – July 28, 2024

Orientation: 

Date/ Time: Wednesday, May 8, 2024 at 6:30 PM

Location: Montgomery College Track, Rockville Campus, 900 Hungerford Drive, Rockville – please come dressed & prepared to complete a brief time trial on the track!

Program Staff:

Head Coaches/Directors: Sandra Engstrom and Shirley Skorbiansky

Sandra moved to Washington, D.C. in 2000 and joined MCRRC to meet fellow runners in the area.  She has since participated in most of MCRRC’s training programs including FTM in 2005 and 2006.  After figuring out that marathons were not for her, Sandra went on to run 15 half marathons. Sandra is an RRCA-Certified coach and has been directing/co-directing the 8K Program since 2017.

Shirley started running in her native country of Uruguay by the scenic Montevideo rambla where she also practiced karate, yoga, and Feldenkrais (Google it).  It was only when her daughter Sharon started running in 2006 in Rockville, that she began progressively running around the block until she decided to run a marathon. She became an MCRRC Member and registered for the First Time Marathon Program (FTM)  back in 2008.  She was hooked and decided to join the Experienced Marathon Program (XMP). Shirley has completed 17 marathons (including 2 Boston Marathons!) and 3 ultra-marathons, including JFK.  Shirley is an RRCA-Certified Coach and directed the Spring 5K Program from 2011 to 2013. In 2012, Shirley restructured it to become the 8K Program and directed it until 2017. She has co-directed the program since 2021.  Shirley has been a certified fitness instructor (strength training, spinning, stability ball, and Barre) since 2006, teaches classes, and volunteers in her organization (currently virtually).  When she’s not running or teaching fitness, she loves hiking, the beach, and traveling.