Home / Training Programs / Fall / *Virtual* 10K Program (August – November)

*Virtual* 10K Program (August – November)

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.

Registration is CLOSED.

Virtual Program Overview:

MCRRC and its volunteer program directors and coaches are committed to helping club members reach their running goals, even as most physical club activities are suspended and the state continues to limit group activities for the health and safety of all.  This summer’s program will begin as a virtual program, where no runners will physically meet to run together.  If state and club restrictions are lifted, we may transition to some form of in-person program.  Schedules will be sent to all participants and a variety of electronic tools (e.g., Strava, Zoom, Facebook, Instagram) will be used to foster the community aspect of the program.

Participants of this program must agree that they will perform the program workouts according to the guidelines put in place by the jurisdiction in which they live and/or run.  The Program Director reserves the right to dismiss anyone from the program who blatantly disregards recommendations for social distancing while running.  As club and state guidance changes, these rules may be modified by the Program Director.

It is recommended that all program participants have a GPS watch or a running app on their phone, since each runner will be responsible for ensuring the distance and pace of their runs.  The Program Director is happy to provide guidance on watches and apps.

Goals and Purpose of Program:This is a great program for individuals who are new to running, would like to target a 10K race or want to continue training in a structured environment or who have already completed a 5K and are looking for a new challenge. It is also applicable for experienced racers who are looking to maintain their fitness. Emphasis will be on improving endurance, running education and training with a goal of safety first and getting to the starting line of your target race.  While all paces are welcome, we tend to be more moderate in pace. We do track workouts but they are not the focus of the program. Our programs emphasizes a supportive and low key pressure environment.

Prerequisites: You must be a member of MCRRC to participate in this program. Each 10K registrant must be able to run three (3) miles continuously. While this is not a “walk-run” program, we train runners at all ability levels. We will use a recent race time to help place you in a training group. If you do not have a recent race time, we will ask you to conduct a one mile time trial within the first two weeks of the program to help ensure proper pace group placement.  There will be a minimum pace requirement of 15 min/mile.

Preparation/Transition:  As long as you are comfortable running 3-4 miles continuously and are running 2-3 days a week you will be able to do this program. Additional miles and days is fine, just be aware that you want to feel like you have recovered from your previous program/race before taking on your next challenge.

Program Cost:  The virtual version of the 10K Program is offered at no cost to participants.  As such, we will not be able to provide premiums to participants. If and when the program is able to transition to a “live and in-person” program, a reduced fee may be assessed for continued participation.

Dates/Target Race

Dates: August 25 – November 1, 2020

Target RaceRockville 10K on Sunday, November 1, 2020 in King Farm, Rockville (due to COVID-19, this is subject to change)

Program Staff

Head Coaches/Directors: Connie Corbett & Vicki Nathan

Background:

Connie is a long-time runner who enjoys running as both a social activity and a means to set (and accomplish) personal goals.  She has completed distances ranging from 5k to 50-mile races.  Over the years, she has served as a pace coach in the Beginner’s Women’s 5k Program, the First-Time Marathon Program and the 10k Program, in which she has helped others reach their running goals.  When she isn’t pacing in one of the MCRRC programs, Connie is striving to complete a marathon in every state.  You may have seen Connie pacing Parks Half Marathon, though you might not have realized it was her due to her choice of running attire.

Vicky “graduate” of most of the MCRRC training programs and has been a pacing coach for Beginning Women’s, 10K, Half Marathon and FTM.   She has run over 10 marathons and one 50K.   She loves coaching and helping others with their running goals.   In her spare time, she dreams of becoming a minion!

Support Staff: Our experienced coaches and pace leaders have a tremendous amount of knowledge and running experience.

Orientation: August 25, 2020 at 10:00 AM.  Orientation will be held virtually and details will be provided soon.

Workouts/Pace Groups

Pace Group Information: Prior to the first workout, runners will be placed in pace groups with comparable runners, based on runner-provided pacing information.  Each group will be assigned a pace coach.

Workouts: Virtual workouts are scheduled for Saturdays (long runs) and Tuesday evenings (speed work).  If the program is able to transition to in-person, group workouts will be held on these days.  The program schedule will include recommended workouts for all other days of the week.

Locations: There will be no recommended locations for the virtual runs.  Individuals must identify their own routes.  Following running while social distancing guidance, it is highly recommended that you run from home as much as possible and avoid driving to trailheads.  If a runner is unable to identify a safe, suitable location near them, pace coaches and/or pace group members may provide help.

Note On Weather:

We are like mail carriers – rain, sleet or snow…we will run regardless of the weather. Yes, we will run in the rain. Besides, it may rain or be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, we will cancel workouts if there is lightning. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a short thunderstorm at the end of the day in the summer. Don’t cancel your track plans too soon if this happens. Many times the storm will have passed by the time you arrive at the track. Discussions on weather cancellations will be reviewed at orientation.

If you have additional questions, please email us at 10Kdirector@MCRRC.org.

Communication Methods: We will use private Google and Facebook groups to facilitate communications. Everyone will be required to join one of these groups to participate in the program. Instructions on how to join both group will be provided by the Program Director. Participants are also encouraged to join MCRRC-info , the club’s listserv for delivering important club information including race announcements or changes, track closures due to weather or other issues, etc. When joining any of the Yahoo groups, please include your first and last name in the “comment from user” field so that your membership to the group can be verified.

Volunteer Requirement: MCRRC is a volunteer organization. The staff for this and all other training programs as well as that of all the races we conduct are volunteers. To support the club, participants in this program will be asked to volunteer for at least one, if not more, club races or events.

Disclaimer: 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.