Spring 5K Run/ Walk Program

REGISTRATION IS OPEN!

Welcome to our Spring 5K Run/Walk Program, which is suitable for all paces, including walkers! This 12-week program will provide participants the training to complete a 5K (3.1 miles) or longer race. ** New this year* The Spring 5K Program will include optional training for distances up to 8K for those who choose. Whether you’ve never run or walked a race before, simply have the desire to maintain and/or improve your current running or walking pace, or are easing back after an injury, this community is for you!  Spring 5K provides a structured, supportive, and fun environment where participants will gain fitness, learn from others, and have an opportunity to achieve their goals.

The first 20 people that register for the Spring 5K will get a 2025 Spring 5K sports shirt (or other cool give-away)!  

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 on the track at Montgomery College (Rockville Campus). The track is located on North Campus Drive, across from the parking lot.
• Saturdays at 7:30 AM at various locations throughout Montgomery County, to include Rock Creek Park, the Matthew Henson trail, and Sligo Creek trails (paved).

Please note that locations are subject to change due to inclement weather, school closings, etc. All changes, as well as program announcements, will be communicated through our private, online commuication group.

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(s)!

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 tips, what to wear, safety, and nutrition.

Upon registration, you will be asked to select one of the following five coach-led groups. Participants may decide later to switch to a faster or slower group.

• Purple (Walkers, training to walk their race)
• Green (15+ minutes/ mile, training to run/walk their race)
• Red (13+ minutes/ mile, training to run/walk or run their race)
• Yellow (11-12 minutes/ mile, training to run their race)
• Blue (8-10 minutes/ mile, training to run their race)

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

Program Dates:  Tuesday, March 24, 2026 – Tuesday, June 23, 2026

Target Race(s):

• Suds & Soles 5K on June 13 at 7:30pm in Rockville Town Center, Rockville
• Run for Roses 5K on June 20 at 8:00am in Wheaton Regional Park, Silver Spring

Participating in a goal race is not a requirement. Those who just want to train with a group or who are planning to participate in other race(s) are welcome! MCRRC is a volunteer organization – participants are encouraged to volunteer for at least one MCRRC event.

Orientation: 

Date/Time: Tuesday, March 24, 2026 at 6:30 PM

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

Program Directors: Donna Goldberg and Sheila Patel

Donna is an RRCA-certified coach. She joined MCRRC in 2018 as a walker; in 2022 she began coaching with the Fall 5K Run/Walk Program and has continued coaching. As a run/walker, Donna likes to encourage others to find their pace and believes 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 half marathons, 10 milers, 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.

Sheila has been a member of MCRRC since 2009, around the time she started running. Her niece participated in Girls on the Run and Sheila felt encouraged to keep up! She is an RRCA-certified coach and has coached numerous 5K, 10K, and half marathon programs while volunteering at various MCRRC events. Sheila feels that everyone can run races, regardless of pace, and encourages all runners to achieve their personal goals. She appreciates the encouragement received in group running and learning about other runners and their interests. Sheila also coaches with Girls on the Run, Montgomery County. Outside of running and working full-time, Sheila enjoys leaning new languages, doing online word and number puzzles, and travelling.