Fall 5K Run/Walk Program

The Fall 5K Run/Walk Program is designed for walkers who want 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.  PCR members are not required to become MCRRC members.


This 11-week program is a time-based plan that uses walking and running intervals to help you finish a 5K or 10K (depending on your group) or to simply maintain your mileage and fitness as you recover from long-distance mileage.

The training plan will be divided into three phases:

  • Phase 1: Foundation – This phase will get you started with intervals and help to achieve consistency with your run/walk training.
  • 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/walk or walk steadily at the group’s assigned pace. When you register, you will be asked to select one of the following five coach-led teams (there are sub-pace groups and multiple coaches within each team). Participants will run/walk or walk steadily at your sub-group’s assigned pace.  You can always switch to a faster or slower sub-group or team later if that works better for you.

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

Fall 5K Program workouts will be held on Wednesday evenings at 6:30 PM at the Churchill High School track beginning on Wednesday, October 5th.  The first few Wednesday workouts (Sept. 7th – 28th) will be held at Mattie Stepanek Park in Rockville. Typical Wednesday workouts include a short presentation followed by workouts within assigned pace groups. Sunday mornings workouts begin at 7:45 AM at various locations throughout Montgomery County.  So that everyone finishes together, our Sunday morning workouts are structured by time, not distance.  Participants should 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!

As a buildup for this program, we are pleased to once again offer August Trail Walkabouts. Each Saturday morning in August (8/6, 8/13, 8/20 and 8/27) there will be a fun and informal opportunity for you to discover some of Montgomery County’s beautiful trails.  Walks will be led by MCRRC coaches and experienced enthusiastic trailies Bet Glover, Miriam Christenson and Wanda Walters.  These excursions will be accessible to walkers of all levels of trail experience and fitness.  Each walk will take us on natural surfaces through peaceful shady woods and will feature a creek, lake or river. Walks will be about 2 or 3 miles and most will take about an hour. Start time is 9:00 AM sharp.  To receive email communications for directions to each trailhead and tips to ensure you have a great time, email [email protected]. Be sure your request includes your first and last name.  Please note if you are a past participant of Trailwalkers, you are still a member of our google group.  This first email will be sent Tuesday August 2, 2022.  If you do not receive an email, check your spam folder.  New members of this group should also check their spam folder if they do not receive a confirmation email within a few days.

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 winter conditions (driving and/or running.) You, as a participant, also have that right. Please do what makes you comfortable.

Cost: Online registration is $55 and is non-refundable. Registration will remain open until September 13th.

Program Dates: Wednesday, August 31, 2022 – November 6, 2022

Target Race: Rockville 10K/ 5K in King Farm, Rockville on November 6, 2022


Date/Time: Wednesday, August 31, 2022 at 7:00 PM

Location: Zoom

Montgomery County Road Runners Club is inviting you to a scheduled Zoom meeting.

Topic: Fall 5K Run/Walk Program–Orientation meeting
Time: Aug 31, 2022 07:00 PM Eastern Time (US and Canada)

Join Zoom Meeting

Meeting ID: 857 1622 5824
Passcode: 675217

Note: You do not have to be a registered participant to attend orientation.  If you have questions, or would like to make sure the program is the right fit for you, please plan to attend our engaging & interactive orientation prior to registering!

Program Staff:

Head Coach/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 and/or administrator. She is also an active volunteer and an active MCRRC 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.

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.

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.