Summer Speed Program

REGISTRATION IS OPEN!

Summer Speed is a structured, group-oriented program designed to train participants to improve performance across the 1-mile, 2-mile, and 5K distances. The 8-week program is built to develop both speed and endurance, peaking with race-specific sharpening and time trials in the final weeks. Participants will follow a training plan that targets one of the 3 specific, goal distances. The program philosophy is that any runner, whether new to structured training or experienced and seeking a breakthrough, can improve across their specific distance by consistently following a balanced plan that trains every energy system.

The program encourages participation in local track meets, mile races, and community 5K’s as tune-ups and goal efforts. It is well-suited for participants targeting seasonal championship races, club events, or personal time trials, and supports athletes aiming to build both top-end speed and sustained race endurance within a focused, efficient training cycle.

Prerequisites: Participants should have some running experience and should be able to complete a 1 to 3-mile run at the start of the program. Participants of all abilities and speeds are welcome. 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:

All participants will be provided one in-person, coached session per week. The group will meet on Thursday evenings at the track at Quince Orchard High School (15800 Quince Orchard Rd, Gaithersburg, MD) at 6:30 PM. Participants will also be encouraged to complete two additional workouts each week, on their own such as an additional track workout (on Monday or Tuesday) at any track of your choosing or during one of MCRRC’s permitted tracks, as well as one weekend “long run” at an easy pace. The long run can be done at any location or using one of the club’s Weekly Drop-in Runs. Track location is always subject to change. Participation in club races is encouraged and may occasionally be used as a substitute for a long run.

The training structure will progress through three primary phases:

• Weeks 1–2: Aerobic Foundation & Mechanics
• Weeks 3–5: Strength & Threshold Development
• Weeks 6–8: Speed, VO₂ Max, & Race Sharpening

During registration, participants will be asked for a recent race time and to select your target distance. This information will be used to assess each individual’s running ability in order to group you with participants of similar ability. Each participant will be placed into a pace group based on the provided information. Experts may be periodically invited to speak about injury prevention, nutrition, and cross-training.

Running is an all-weather sport.  We will run in the rain, but will cancel a workout if there is lightning or extreme heat/ poor air quality. Workout cancellations or postponements will be posted to the communications group as soon as possible. During our workouts, groups should be respectful to other trail users and provide them with as much space as possible.

Cost: Online registration is $52.40 (incl. a $2.40 fee) and includes a premium.

Program Dates: Thursday, June 11, 2026 – Saturday, August 1, 2026

Target Race:  Participants will establish a baseline at the start of the program, run a time trial during Week 5, and complete a target race during Week 8.  Coaches will help participants assess and maximize their progress over the course of the program.

• Baseline- Week 1:
  • If a pace is known from a prior race, it will be used.
  • If prior pace information is unavailable, we will help determine it.

• Time trial- Week 5:
  • For 1-mile/2-mile: Midsummer’s Night Mile (Friday, July 10, 2026)
  • For 2-mile/5K: parkrun Kensington 5K (Saturday, July 11, 2026)

• Target race- Week 8:
  • For 1-mile/2-mile: Going Green Track Meet (Friday, July 31, 2026)
  • For 2-mile/5K: parkrun Kensington 5K (Saturday, August 8, 2026)

The above races are suggestions. Races with equivalent distances may be substituted at each participant’s choice. The Midsummer’s Night Mile and Going Green Track Meet are part of the club’s low-key series and free for members. The parkrun Kensington 5K is free for everyone (a one-time free registration to obtain a barcode is needed).

Orientation: TBD

Location: TBD – please come dressed & prepared to run!

Program Director: Kam Yee

Kam is a Road Runner Club of America (RRCA) certified running coach who has been running for 20 years. He has coached for MCRRC, Fleet Feet Sports, and Charm City Run, and has also managed the Run Program at LifeTime Fitness Gaithersburg. Kam is a member of various running clubs in the DMV (DC/MD/VA) area and often participates in their club races. Kam has completed race distances from 50 meters to 100 miles, and competes annually in running in the Maryland Senior Olympics (for ages 50+) and biennially in the National Senior Games. His personal goals include completing the 50-state marathon quest by 2037 (currently, 31 states completed). He started competing in the track in his early 50’s, and having found some personal success there, realized that it is never too late or too old to get faster. And it is this spirit that he brings to this Summer Speed Program.

Kam has paced for various MCRRC programs, including Summer Half Marathon, Summer 8k/10k, and Fall 5k Run/Walk. This will be Kam’s first year as Program Director for this brand new Summer Speed Program. Kam’s running experience and love for the sport, coupled with his professional training as an engineer, will take a methodical and measurable approach to speed improvement for a runner who wants to get a little faster and take it to the next level.

The Program Director reserves the right to refuse any participant admission to the program, as well as to dismiss a participant who is unable to safely maintain the training schedule or voilates MCRRC’s Code of Conduct or Training Program Participant Policy.