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 is CLOSED.

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.


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).  

As a buildup to the program, we are pleased to introduce August Trailwalks (Aug. 7th-28th)!

Each Saturday morning in August (8/7, 8/14, 8/21 and 8/28) will offer a fun and informal opportunity for you to discover some of Montgomery County’s beautiful trails together.  Walks will be led by MCRRC coaches and experienced enthusiastic trailies Bet Glover and Miriam Christenson.  All the walks will be accessible to walkers of all levels of trail experience and fitness.  Each walk will take us on natural surfaces through peaceful shady woods, and will feature a creek, lake or river. Walks will be about 2 or 3 miles and most will take about an hour. You will be free to add on additional “on your own” miles.  Start time –  8:00 AM sharp! To receive email communications for directions to each trailhead and tips to ensure you have a great time, email us to request membership to our Google Group.   Be sure your request email includes your first and last name.  5K Program workouts will be held on Wednesday evenings at 6:45 PM at Mattie Stepanek Park, 1800 Piccard Drive, Rockville, and on Sunday mornings at 7:45 AM in various locations throughout Montgomery County.  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 September 13th.

Program Dates: Wednesday, September 1, 2021 – November 7, 2021

Target Race: Rockville 10K/ 5K in King Farm, Rockville (date TBA)


Date/Time: Wednesday, September 1, 2021 at 7:00 PM

Location: Zoom.us Meeting ID: 836 717 3270; Passcode: 481683

Note: You do not have to be a registered participant to attend orientation.  If you have questions, or would like to make sure the program is the right fit for you, please plan to attend our engaging & interactive orientation prior to registering!

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 will be emailed to each registrant that will include instructions for joining the Fall 5K Groups.io. This program also offers an optional closed Facebook group and Strava clubs to foster motivation, personal accountability, 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.