Fall 5K Run/Walk Program

The Fall 5K Run/Walk Program is designed for walkers who want to walk their way to improved health and fitness as well as for beginning runners, individuals getting back into running, those who are currently unable to run continuously for more than 20-30 minutes, injured runners who need to decrease their workout intensity and those who wish to become faster shorter-distance runners.

Prerequisites: You must be a member of MCRRC to participate in this program. If you are not a member, you will have the opportunity to join MCRRC during registration.  PCR members are not required to become MCRRC members. Participants must be 18 or older to register.

Structure: This 10-week program is a time-based plan that uses walking and running intervals to minimize the possibility of injury during your training journey. Everyone will have enough training mileage to finish a 5K or 10K (depending on your group). Fall 5K provides an excellent opportunity for those who wish to maintain their fitness level as they recover from long-distance mileage.

The training plan will be divided into three phases:

• Phase 1: Foundation/Assessment –This phase will get you started with intervals and hill-repeats to foster increased overall strength, endurance and consistency with your run/walk training. In addition, coaches will be ensuring that all participants are placed on their “Best Fit” team.
• Phase 2: Strengthening– This phase will help improve your ability to run, run/walk and/or walk longer and more efficiently.
• Phase 3: Race Preparation –In this phase, you will begin covering the 5K distance (or further depending on group) with confidence.

Participants will run, run/walk, or walk steadily at the group’s assigned pace. During registration, participants will be asked to select from one of the following coach-led teams. There are multiple coaches and pace groups within each team and participants may always switch to a faster or slower team.

• Purple Team (training to briskly walk a 5K race)
• Green Team (5K pace greater than 13 minutes per mile and training to run/walk a 5K race)
• Red Team (5K pace greater than 13 minutes per mile and training to run a 5K race)
• Yellow Team (5K pace is 11-13 minutes per mile and training to run a 5K race)
• Blue Team (5K pace is less than 11 minutes per mile and training to run a 5K race)

Fall 5K in-person workouts will be held on Wednesday evenings beginning at 6:30 PM and Sunday mornings with a 7:45 AM start. During the first 4-5 weeks of the program, the Wednesday evening hill-repeat workouts will take place in a park before eventually moving to a local track with lighting. Please note the track location is always subject to change due to availability.

*New for 2025* To accommodate participants in all parts of the county, the program will be piloting dual locations for our Wednesday evening track workouts – one in the I-270 area and the other in eastern county. The I-270 locations will be Mattie Stepanek Park and the track at Montgomery College (Rockville Campus) and the eastern county locations will be North Four Corners Park and the track at Montgomery Blair High School. During the registration process, participants will be asked to select a Wednesday evening location.

Sunday morning workouts will begin at 7:45 AM at various locations throughout Montgomery County with all participants in one location.  So that everyone finishes to gether, our Sunday morning workouts are structured by time, not distance.  Participants should also aim to complete 1-2 additional runs per week independently and/or plan to meet up with some new running friends from the program to conduct these workouts. Remember to always bring water!

** For those participating in both the 10K Program and Fall 5K Run/ Walk Program, a $15 discount will be available on the 10K Program registration page.  To take advantage of both programs, please be sure to first register for the Fall 5K Run/ Walk Program before contacting the 10K Program Director for further instructions on how to apply the discount.

MCRRC offers several weekly opportunities to run, meet fellow club members, and become acquainted with the club.  For a complete listing, please visit our calendar.

A Note On Weather: Like mail carriers, we will run in most weather.  Training during adverse weather conditions helps to prepare you for what you may face on race day.  It may rain, be hot or even snow on race day.  The Program Directors reserve the right to cancel any workout based on treacherous weather conditions (driving and/or running.) You, as a participant, also have that right. Please do what makes you comfortable.

Cost: Online registration is $68.12 and is non-refundable. This price includes the registration + processing fee. You may pay less in processing fees per participant if you add more items to your cart.

Program Dates: Wednesday, August 20, 2025 – Wednesday, November 5, 2025

Target Race: Rockville 10K/ 5K in King Farm, Rockville on November 2, 2025

Orientation: 

Date/Time: Wednesday, August 20, 2025 at 7:00 PM

Location: Zoom – Meeting ID: 894 0700 7261; Passcode: 242297 Zoom Link

Program Director: Wanda Walters 

Wanda joined MCRRC’s 5K program in 2001 and was the driving force behind its subsequent spin-offs: Winter 5K, 8K, 10K and Half Marathon programs. As an RRCA-certified running coach, she has been involved in almost all of MCRRC programs as a participant, coach or program-lead. She is also an active volunteer and committee member. In 2015, Wanda was the recipient of MCRRC’s Coach of the Year award. Wanda consistently places either 1st or 2nd for her age group at the Rockville 5K race each fall. What keeps Wanda so involved in MCRRC is the constant inspiration she receives from interacting with so many different runners, regardless of experience, pace or age.

The Program Director reserves the right to refuse any participant admission to the program, as well as to dismiss a participant who is unable to safely maintain the training schedule or voilates MCRRC’s Code of Conduct or Training Program Participant Policy.