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 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 –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 multiple coaches and pace groups within each team.  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 Program workouts will be held on Wednesday evenings and Sunday mornings.  Wednesday evening workouts will be held at 6:30 PM at Mattie Stepanek Park in King Farm, for the first 4-6 weeks, and will eventually move to a local high school track.  To enhance endurance and strength, workouts will be focused on hill-repeats.  Teams will be assigned and will rotate among 4 locations.  Sunday morning workouts will 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 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 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.

Program Dates: Wednesday, August 30, 2023 – November 5, 2023

Target Race: Rockville 10K/ 5K in King Farm, Rockville on November 5, 2023


Date/Time: Wednesday, August 30, 2023 at 7:00 PM

Location: Zoom: Meeting ID 897 4908 6490; Passcode 341347

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!
In-person workouts will begin the first Sunday in September. If you are registered and have not received detailed workout information, first check your spam folder for a Fall 5K Groups i.o invitation.  If assistance is still needed, please email Wanda Walters.

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 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.

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 office@mcrrc.org 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.