10K Program

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.

2022 Registration is CLOSED.

The 10K Program is a structured, group-oriented program designed to train participants to complete a 10K (6.2 mile) distance. Our philosophy is that anyone who wants to run a 10K race and who follows the prescribed training plan can achieve their goal. The training program is designed with the Rockville 10K as the target race, though program participants can choose one of the many 10K options available in the DC-MD-VA area.

Prerequisites:  Participants in this program are runners or run/walkers who love to run. Program participants should have some running (or run/walking) experience. It is recommended program participants have a three mile run or run/walk base at the start of the program. We welcome participants of all abilities — including beginning runners and run/walkers.   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: 10 weeks to 10k Training Program (August 30 – November 6)

This program is a 10 week training program that includes two weekly in-person workouts (one Tuesday Track and one Saturday Long Run). The in-person group training will be held on Tuesday evenings at 6:30 PM and Saturday mornings at 7:00 AM. The locations will vary. In addition to the two scheduled in-person weekly runs, 1 to 2 other runs of 2 to 4 miles should be completed on your own during the week. These runs should be at a comfortable pace for you or at Long Slow Distance (LSD) pace.

During registration, participants will be asked for a recent race time (1 mile, 5K, 5-mile, 10K, 10-mile or half marathon)  This information will be used to assess each individual’s running ability in order to group you with participants of like ability. Each participant will be placed into a pace group with others of similar ability, based on the participants provided information. Each pace group will be led by a pace coach. The primary job of the pace coach is to keep you motivated and safe during the group runs. Pace coaches will be provided up to 14:00 minutes per mile.

Cost:  Online registration is $75 and is non-refundable.

Program Dates: Tuesday, August 30, 2022 – Sunday, November 6, 2022

Orientation: 

Date/Time: Tuesday, August 30, 202 at 6:30 PM.

Location: Track TBD

Head Coaches/Directors:  Mary Travaglini and Crystal Groesbeck

  • Mary Travaglini coming soon!
  • Crystal Groesbeck is a Road Runner Club of America (RRCA) certified running coach who has been running MCRRC programs for over 10 years. Crystal has helped coach Summer Half Marathon, Winter Half Marathon, and 10k Programs. Crystal loves coaching new runners just getting started and motivating seasoned runners to stretch to big goals.

Program Communications: Participants will be required to utilize Groups.io, which is the official communication forum. After registering for the program, a registration confirmation sent to each runner will include instruction for registering for the 10K Groups.io. The program will also offer an optional, closed Facebook group to build a community for support and inspiration.

Disclaimer: The program director reserves the right in their 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.