Winter 5K Run/Walk Program
REGISTRATION IS OPEN!
The Winter 5K Run/Walk Program is perfect for anyone looking to kick off the new year with outdoor activity. Whether you’re new to running and ready to tackle your first 5K (3.1 miles), returning after a long break and wisely easing back into it, or fresh off a marathon seeking group accountability to stay fit and flexible despite winter being your least favorite season, this program is for you. Workouts are distance-based, and the commitment is just a few days a week.
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. Participants must be 18 or older to register.
Structure: This 10-week program integrates walking and running intervals to help you successfully complete your first 5K or maintain your fitness, using the 5K distance as a tool for overall wellness.
The training plan will be divided into three phases:
- Phase 1: Foundation – This phase introduces you to interval training and focuses on building consistency in your run/walk routine.
- Phase 2: Strengthening – Here, you’ll work on increasing your endurance, allowing you to run longer stretches with fewer walk breaks, which will gradually decrease based on your pace group.
- Phase 3: Race Preparation – In this final phase, you’ll confidently cover the 5K distance, preparing you for race day.
Participants walk/run steadily at the group’s assigned pace. When you register, you will be asked to select one of the following five coach-led pace groups. You can always switch to a faster or slower group later if that works better for you.
- Blue Team (10:30 minutes per mile pace and faster) Intervals to continuous running (breaks at halfway and/ or 1-mile intervals)
- Yellow Team (11:00 – 12:30 minutes per mile) Intervals to continuous running (breaks at halfway and/ or 1-mile intervals)
- Red Team (13+ minutes per mile pace) Intervals to continuous running (breaks at halfway and/ or 1-mile intervals)
- Green Team (13+ minutes per mile pace) Intervals
- Purple Team – Walkers (Walk at a good pace with fast/slow intervals)
Groups will meet on Sunday mornings at 8:00 AM in various locations in Montgomery County. Groups will also meet on Wednesday evenings at 6:30 PM at the track at Montgomery College (Rockville Campus). There will be a short presentation (indoors!) and then we will warm up together and conduct the workout in our assigned pace groups. Please note the track location is always subject to change at any time during the program, due to availability. Participants should aim to complete 2 additional runs per week independently or plan to meet up with some new running friends from the program to conduct these workouts. Remember always to bring water!
A Note On Weather: We train in all weather—including rain or snow—because you can’t predict the conditions on race day. Training in challenging weather helps prepare you for anything you might encounter, whether it’s rain, heat, or even snow. Program Directors may cancel workouts if conditions become hazardous for driving or running. As a participant, you also have the right to prioritize your comfort and safety. Please do what feels right for you.
Cost: Online registration is $60 for MCRRC Members and $65 for City of Rockville residents who are not MCRRC members. This does NOT include entry into a goal race, but does include a premium.
Program Dates: Sunday, January 11, 2026 – Sunday, March 22, 2026
Target Race: The MCRRC Piece of Cake 5K on Sunday, March 22, 2026 though participants may choose alternative events. Running a goal race is not required to participate and those who just want to train with a group are welcome.
Orientation: Orientation, which will take place on Zoom, will include introducing our coaches, program structure, and training schedule. You do not have to be registered to attend orientation. If you are unsure if the program is right for you, please plan to bring your questions to orientation!
Date/Time: Wednesday, January 7, 2026; 6:30 PM
Location: Join Zoom Meeting here or enter Meeting ID: 897 8854 3394; Passcode: 322121
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Program Director: Travisha Gunter
Travisha joined MCRRC in 2011 and since then has been a participant and/or volunteer in many of the club programs. In 2014, she started coaching. Since that time, Travisha has coached with the Beginning Women Runners, First Time Marathon Program, Fall 10K Program, and Winter 5K Program, ensuring her running journey continues across all seasons and distances. As an RRCA-certified coach and a veteran of MCRRC running, she is excited to bring her discipline and enthusiasm to help runners set and achieve their goals as they kick off a new year in the Winter 5K Program.
Please Note
You must be a current MCRRC member in order to register for this program. Please note that membership is NOT included in your program registration. If you are not sure whether you are a member, please contact staff@mcrrc.org for assistance. If you are not a member, please click here to join MCRRC!
Communication Methods
We will communicate through a private, online group. Everyone will be required to join this group to participate in the program.
Disclaimer
The program director reserves the right to refuse any individual admission to the program and to dismiss any individual from the program who is unable to meet the demands of the training schedule or disruptive to other program participants, in the program director’s opinion. The program director also reserves the right to limit the number of participants in the overall program or in individual pace groups. Program registration fees are nonrefundable.