Spring 5K Program

The Spring 5K Program is a low-key program that will help participants to complete a 5K (3.1 mile) race. Whether you’ve never run before or you’re easing back to running after an injury, this program can help you achieve your goals.  The program provides a structured, supportive environment where participants will gain fitness and have the opportunity to meet other runners with similar goals.

Prerequisites:  This is a non-competitive program for runners or walkers of all fitness levels, where each participant can progress at their own pace.  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:   Participants will be grouped by pace, which will be determined from the time trial completed at orientation (this is very low key – you do NOT have to run all of it and you may walk portions if needed).  Additional time trials will be done as needed during Tuesday workouts the first few weeks until registration closes.

The program features two coached sessions per week, training on Tuesdays at 6:30 PM at the track at Montgomery College (Rockville Campus) and on Saturdays at 7:30 AM in varying locations.  The Saturday workouts will take place on several different trails around Montgomery County.  By the end of the program, you will have experienced some of the most scenic and enjoyable trails our county has to offer!  Participants will also be expected to run on their own at least one other time during the week.  If you cannot make it to a workout, please attempt to keep up with the schedule on your own.  As long as you continue to maintain steady progress, you will be successful in completing the 5K race in June!

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

Cost:  Online registration is $50 and includes the cost of a technical running program shirt, which you will receive during the course of the program.  The program fee does not include entry into a goal race.

Program Dates:  Tuesday, April 4, 2023 – Saturday, June 17, 2023

Target Race:  Participants may choose between two MCRRC events: Run for Roses (women only!) and the Suds & Soles 5K – both on Saturday, June 17, 2023.  Participants are encouraged to signup to volunteer at the goal race you are not choosing, as MCRRC is a volunteer organization.


Date/Time: Tuesday, April 4, 2023 at 6:30 PM

Location: Track at Montgomery College, Rockville Campus, 900 Hungerford Drive, Rockville – please come dressed & prepared to complete a brief time trial on the track!

Program Staff:

Head Coach/Director: Laura Evans, RRCA Certified Coach

Bio coming soon!

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.