8K/10K Program

This 10-week training program caters to new and experienced runners with a goal to successfully complete an 8K or 10K. We will focus on improving endurance, injury prevention, running education, and training, always putting safety first. All paces are welcome. Like other MCRRC programs, we emphasize a supportive and fun environment.

Prerequisites: All “run” participants should be able to run 3 miles continuously at the start of the program. All “walk” participants should start the program with a weekly walk base of approximately an hour a week (2-3 20-minute walks per week) and be able to walk at least 30 minutes continuously. 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.

Format: You will be assigned to one of three groups based on your mileage at the beginning of the program. Within that group, you will be assigned to a pace group. If you do not know your running pace, our coaching staff will work with you to place you in the correct pace group based on your ability and experience.

• The White Program is for individuals with a mileage base of 9 to 14 miles per week who can comfortably run at least 3 miles continuously at the start of the program and who are training for 8K or shorter distance. The first long run will be 3 miles and distance will gradually increase to 8 miles over the course of the program.
• The Blue Program is for individuals with a mileage base of 15 or more miles per week who can comfortably run at least 5 miles continuously at the start of the program and who are training for an 8K, 10K, or longer race. The first long run will be 5 miles and distance will gradually increase to 10 miles.
• The Run/Walk Group is for individuals who have already completed at least one 5K race or who can walk or run/walk 3 miles. Sunday long runs will begin with a 3:1 interval (i.e., run or fast walk 3 min/walk 1 min) throughout the workout. The interval run time will increase as the program continues. This team will train via time. The first Sunday workout will be 40 min (20 min out and back).

All participants will be provided with two coached sessions as well as two suggested workouts each week. Groups will meet on Wednesday evenings at 7:00 PM at Montgomery College track (Rockville campus), and on Sunday mornings at 7:00 AM for a long run in various locations. Wednesday speed training will be based on time and perceived effort. Sunday long runs will be based on either distance (runners)  or time (walkers).  The track location is always subject to change, based on availability.

Program participants will be expected to do a workout at least two days per week on their own, in order to meet weekly goals. We plan to periodically invite experts to speak about injury prevention, nutrition, and cross-training.

Running is an all-weather sport. We will run in the rain, but will cancel a workout if there is lightning. Workout cancellations or postponements will be posted to the communications group as soon as possible. During our workouts, groups should be respectful to other trail users and provide them with as much space as possible. Please try to avoid “swarming,” which means splitting your group and passing other users on both sides.

Cost: Online registration is $62.88 (incl. a $2.88 fee) and includes a hydration belt.

Program Dates: Wednesday, May 21, 2025–July 27, 2025

Target Race: Summer Georgetown 10K on Sunday, July 27, 2025

This is not an MCRRC race but program participants will receive a 15% discount on registration.

Orientation: Wednesday, May 21, 2025 at 6:30 PM

Location: Mattie Stepanek Park, 1800 Piccard Drive, Rockville. Meet near the restrooms and be prepared to run an easy workout after the presentation.

Program Directors: Sandra Engstrom and Shirley Skorbiansky

Sandra moved to Washington, D.C. in 2000 and joined MCRRC to meet fellow runners in the area. She has since participated in most of MCRRC’s training programs, including FTM in 2005 and 2006. After figuring out that marathons were not for her, Sandra went on to run 15 half marathons. Sandra is an RRCA-certified coach and has been directing/co-directing the 8K Program since 2017.

Shirley started running in her native country of Uruguay by the scenic Montevideo rambla, where she also practiced karate, yoga, and Feldenkrais (Google it). It was only when her daughter Sharon started running in 2006 in Rockville that she began progressively running around the block until she decided to run a marathon. She became an MCRRC member and registered for FTM in 2008. She was hooked and decided to join XMP. Shirley has completed 17 marathons (including 2 Boston Marathons!) and three ultra-marathons, including JFK. Shirley is an RRCA-certified coach and directed the Spring 5K Program from 2011 to 2013. In 2012, Shirley restructured it to become the 8K Program and directed it until 2017. She has co-directed the program since 2021.  Shirley has been a certified fitness instructor (strength training, spinning, stability ball, and Barre) since 2006, teaches classes, and volunteers in her organization. When she’s not running or teaching fitness, she loves hiking, the beach, and traveling.