Home / Training Programs / Fall / *Virtual* Fall 5K Run/Walk Program (Aug-Nov)

*Virtual* Fall 5K Run/Walk Program (Aug-Nov)

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 OPEN!


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.

Program Cost:  The virtual version of the 5K 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.

Program Overview:

Goals and Purpose of Program: The 5K Run/Walk Training 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..

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).  

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.

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

Dates/Target Race:

Dates: Wednesday, August 26 – November 4, 2020

Target Race:Rockville 10K/ 5K on Sunday, November 1, 2020 in King Farm, Rockville (due to COVID-19, this is subject to change)

Program Staff:

Head Coach/Director: Wanda Walters 

Background: 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.


Date/Time: Wednesday. August 26, 2020 –  7:00 PM.  Orientation will be held virtually and details will be provided soon.

Workout Schedule:

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

Workouts: Virtual workouts are scheduled for Sundays (long runs) and Wednesday 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.

Communication Methods: We will use MCRRC’s email platform to facilitate communications.  Everyone will be required to join this group to participate in the program.  A link the program’s group will be provided in the confirmation message you receive after joining the program, or you will otherwise be invited to join.  Participants are also required 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.

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.