Spring 5K Run/ Walk Program

The Spring 5K Run/Walk Program will provide participants the training to complete a 5K (3.1 miles) or longer race. Whether you’ve never run before, desire to maintain and/or improve your current walking/running pace, or are easing back after an injury, this community is for you!  Spring 5K provides a structured, supportive environment where participants will gain fitness and have an opportunity to achieve their goals.

Prerequisites: 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.  PCR members are not required to become MCRRC members. Participants must be 18 or older to register.

Structure: Spring 5K features two coached sessions per week.  Tuesdays at 6:30 PM at the track at Montgomery College (Rockville Campus) and Saturdays at 7:30 AM at varying locations.  The track is located on North Campus Drive, across from Parking Lot #2. Locations are subject to change. It will be most important to read your weekly emails. By the end of this program, you will have experienced some of the most scenic and enjoyable paved trails our county has to offer!

Participants will also be expected to workout independently at least one other time during the week. If you are unable to attend a group workout, please attempt to keep up with the schedule on your own.  If you continue to maintain steady progress, you will be successful in completing our June 5K goal race!

Throughout the season, our volunteer coaches will provide participants with individual attention and encouragement. In addition, you’ll receive informal instruction on various aspects of training – including running gear, safety and nutrition.

Upon registration, you will be asked to select one of the following five coach-led teams. 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)

Cost:  Online registration is $62.88 (incl. a $2.88 fee) and includes a technical shirt.  The program fee does not include entry into a goal race.

Program Dates:  Tuesday, April 1, 2025 – Tuesday, June 17, 2025

Target Race: The MCRRC Suds & Soles 5K on June 14 @ 7:30pm in Rockville Town Center. Participating in a goal race is not a requirement.  Those who simply desire to train with a group and/or plan to participate in other races are welcome.  MCRRC is a volunteer organization.  During this program, participants are encouraged to volunteer for at least one MCRRC event.

Orientation: 

Date/Time: Tuesday, April 1, 2025 at 6:30 PM

Location: Track at Montgomery College, Rockville Campus, 900 Hungerford Drive, Rockville – please come dressed to run, walk, or run/walk with your new coaches and teammates! The group will meet in the bleachers inside the track.

Program Directors: Craig Mathson and Donna Goldberg

Craig became a member of MCRRC in 2017 through the Speed Development Program. His enthusiasm for running and helping others inspired him to become a coach, where he has successfully guided and motivated runners of all abilities. His coaching portfolio includes a wide range of programs such as the Spring 8K/10K, Fall 5K Run/Walk, Fall 10K, Winter 5K Run/Walk, and both Summer and Winter Half Marathon Programs. As an RRCA-certified coach, Craig leverages his extensive experience and knowledge to support runners at all levels, drawing from his personal participation in numerous 5K’s to Half Marathons over the years.

Donna joined MCRRC in 2018 as a walker; in 2022 she began coaching with the Fall 5K Run/Walk Program and has been coaching ever since. As a run/walker, Donna likes to encourage others to find their pace and strongly advocates that everyone belongs no matter their age or speed. Donna was not a runner until she was in her 50s, she has experienced several great health benefits and has lived with insulin dependent (Type 1) Diabetes for over 50 years. Donna has completed over 6 Half Marathons and many 5Ks and 10Ks! Donna and her husband Dan (also an MCRRC member) like to participate in domestic and international races while traveling, too. She actively volunteers and enjoys the close friendships she continues to make within MCRRC!