Registration is OPEN!
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 aspire to run continuously. You should have some running (or run/walking) experience and be physically fit. You do not have to be a fast runner to be successful in this program. We welcome participants of all abilities — including beginners 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: The program will be split into two phases:
- Base Building (4 weeks: August 9 – September 5)
The first phase of training is designed to be completed on your own. Upon registration, program participants will be provided training schedule to help them build their stamina. The weekly training will consist of 4 days of workouts and 3 days of rest. During this phase, participants will receive coach support via email and weekly Zoom calls. The combination of workouts and support is designed to help beginning runners to establish a comfortable running pace that allows them to run longer distances. At the end of the four weeks, those who have followed this training program should be able to run 3 miles continuously.
- 10k Training (8 weeks: September 6 – November 7)
The second phase is an eight-week training program that includes in person workouts. Participants entering this phase should be comfortable to run 3 miles without stopping. The training cycle includes 4 days of running and at least 2 rest days. For those participants who are up for the challenge, the training program will offer an optional recovery run or a cross training session. Through gradual adaptation in the training plan, participants will be challenged to run distances of up to 7.5 miles, and will be ready to take on 10k distance with a race strategy that is appropriate for their running ability. During this phase, 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 throughout the county, allowing you to experience many of the county’s premier asphalt trails.
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 assigned to a pace group that is led by an experienced 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.
While not mandatory, it is recommended that all program participants have a GPS watch or a running app on their phone. This will make it easier for you to track your distance and pace for individual runs.
Cost: Online registration is $75 and is non-refundable. Registration will remain open until September 15th or until the program fills to capacity.
Program Dates: Monday, August 9, 2021 – Sunday, November 7, 2021
Date/Time: Tuesday, August 3, 2021 at 7:30 PM.
Location: Zoom Meeting ID: 959 9206 5226; Passcode: 10rocks!
Head Coaches/Directors: Connie Corbett and Vicky Nathan
- Connie Corbett 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. As an RRCA certified running coach, Connie has served as a pace coach in the Beginner’s
Women Running Program, the First Time Marathon Program and the 10K Program.
- Vicky Nathan is a graduate of most of MCRRC’s training programs and has been a pace coach for the Beginning Women Running Program, Summer Half Marathon Program, First Time Marathon Program and the 10K Program. She has run over 10 marathons and one 50K. Vicky loves coaching and uses her RRCA Certified coaching skills to help others achieve their running 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.