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Fall 5K Run/Walk Program

A CURRENT MCRRC MEMBERSHIP is REQUIRED to participate in this program. PCR Members are excluded from the membership requirement for 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 OPENING SOON!

The 5K Run/Walk Program is designed for walkers who want walk their way to improved health and fitness as well as for beginning runners, individuals getting back into running, those who are currently unable to run continuously for more than 20-30 minutes, injured runners who need to decrease their workout intensity, and those who wish to become faster shorter-distance runners.

Prerequisites: You must be a member of MCRRC to participate in this program.  PCR members are not required to become MCRRC members.

Structure: The training sessions build up gradually to prepare walkers and runners for a Fall race while maximizing fun, meeting new friends, and preventing injury.  Those with a consistent pace of 12 minutes per mile or faster will be able to comfortably complete a 10K at the end of the program if this is a goal of yours.  Everyone will be able to complete a 5K by the end of the program. Remember, everyone starts somewhere.

All shapes, sizes and skill levels are welcome!  Participants will have a choice of being a member of one of five coached teams: Purple (walking), Green (run/walk at greater than 13 minutes per mile 5K pace…more walk intervals than the Red team), Red (greater than 13 minutes per mile 5K pace), Yellow (11-13 minutes per mile 5K pace) or Blue (faster than 11 minutes per mile 5K pace).  

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 $55 and is non-refundable. Registration will remain open until <TBD> or until the program fills to capacity.

Program Dates: Wednesday, August 25, 2021 – November 7, 2021

Target Race: Rockville 10K/ 5K on <TBD> in King Farm, Rockville


Date/Time: TBD

Location: Zoom Meeting ID: <TBD); Passcode: <TBD>

Program Staff:

Head Coach/Director: Wanda Walters 

Wanda joined MCRRC’s 5K program in 2001 and was the driving force behind its subsequent spin-offs: Winter 5K, 8K, 10K and Half Marathon programs. As an RRCA-certified running coach, she has been involved in almost all of MCRRC programs as a participant, coach and/or administrator. She is also an active volunteer and an active MCRRC committee member. In 2015, Wanda was the recipient of MCRRC’s Coach of the Year award. Wanda consistently places either 1st or 2nd for her age group at the Rockville 5K race each fall. What keeps Wanda so involved in MCRRC is the constant inspiration she receives from interacting with so many different runners, regardless of experience, pace or age.

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.