Speed Development Program
The MCRRC Speed Development Program is designed for motivated runners of ANY pace. We target both the Pike’s Peek 10K and the Cherry Blossom 10 Mile Run, but you can use the training for other spring races as well (due to the ongoing pandemic, there is no guarantee of a goal race). If your goal is to run a sub-40 minute 10K or you just want to finish your first 10K, this is the right program for you. We provide different levels of difficulty to challenge both the beginner and experienced runner. You will be placed at the appropriate level based on your previous running experience.
Prerequisites: To participate, you must be able to run four miles, and have completed at least one road race. If you do not meet these prerequisites but feel the program is appropriate for you, or if you have any other questions, please contact Program Director, Tom Brennan, at [email protected]. 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: The program follows a structured approach to allow participants to peak for late spring races, including the Cherry Blossom 10-Mile Run and Pike’s Peek 10K. The workout intensities will be based on your own fitness level, developed from your recent race times and training volume. We provide three levels and multiple pace groups to meet your specific training needs. You will be assigned to a level based on your current weekly mileage and long run. The levels are as follows:
- The Red program is for runners whose long run is between 4 to 6 miles and weekly mileage is between 10 to 15 miles.
- The White program is for runners whose long run is between 6 to 8 miles and weekly mileage is between 15 to 25 miles a week.
- The Blue program is for runners whose long run is between 10 to 12 miles and weekly mileage is over 25 miles a week.
The program meets twice per week for both long runs and speed work on the track. Participants will also be assigned a third workout to do on your own. Groups will meet on Saturday mornings at 7:30 AM for long runs, which take place at various locations, as well as on Tuesday evenings at 6:30 PM at the Gaithersburg High School track. The track location is subject to change at any time throughout the program.
Participants must come to each workout properly dressed for the weather conditions and with proper hydration. A fuel belt or similar is recommended to allow runners to easily carry water on long runs. Reflective gear may be recommended on select Tuesday evenings if the track is closed due to snow or ice and we are able to do an alternate workout on the roads.
Cost: Online registration is $55 through 11/29. The fee will increase on 11/30 ($65) and again on 12/31 ($75). The program is limited to 300 runners and fills quickly every year. Program registration NOT include entry into a goal race, but does include a premium.
Program Dates: Saturday, January 7, 2023 – Sunday, April 23, 2023
Target Races: The goal races for the program will be Cherry Blossom 10-Mile Run typically held in early April and the Pike’s Peek 10K in late April; however, the skills, techniques, and fitness you gain from the program will translate into improved racing at any distance.
Head Coach/Director: Tom Brennan
Date/Time: Saturday, January 7, 2023 at 12:00 PM
Location: Zoom – Details TBA
Note On Weather: Typically, we are like mail carriers which means we will run in rain, sleet or snow. It may rain, be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, the Program Director reserves the right to cancel any run based on treacherous winter conditions (driving and/or running).
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.
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.