Registration is OPEN!
Goals and Purpose of Program: This is a great program for individuals who are new to running, would like to target a 10K race or want to continue training in a structured environment or who have already completed a 5K and are looking for a new challenge. It is also applicable for experienced racers who are looking to maintain their fitness. Emphasis will be on improving endurance, running education and training with a goal of safety first and getting to the starting line of your target race. While all paces are welcome, we tend to be more moderate in pace. We do track workouts but they are not the focus of the program. Our programs emphasizes a supportive and low key pressure environment.
Prerequisites: You must be a member of MCRRC to participate in this program. Each 10K registrant must be able to run three (3) miles continuously. While this is not a “walk-run” program, we train runners at all ability levels. We will use a recent race time to help place you in a training group. If you do not have a recent race time, we will hold a one mile time trial within the first two weeks of the program to help ensure proper pace group placement. There will be a minimum pace requirement of 15 min/mile.
Preparation/Transition: As long as you are comfortable running 3-4 miles continuously and are running 2-3 days a week you will be able to do this program. Additional miles and days is fine, just be aware that you want to feel like you have recovered from your previous program/race before taking on your next challenge.
Program Cost: The program is $65 for MCRRC members. It does not include the “Target Race” registration fee. There are no refunds on program registration.
1st Track Workout: Tuesday, August 20, 2019; 6:45 pm at the Montgomery College track. The track workouts will take place at Montgomery College and may move to another track location in Rockville in October, which is TBD.
Target Race: Rockville 10K on Sunday, November 3, 2019 in King Farm, Rockville. (Some registrants may also choose to run the Marine Corps Marathon 10K, which is on October 27th).
Head Coaches/Directors: Cortney Sloan & Shannon Gallivan Bol
Cortney is a long-time runner who has run over 125 races covering every distance up to the marathon. Cortney has participated in many MCRRC programs and prior to taking over the 10k program in 2017 she was a pace coach for 3 years. .She also coaches with the Speed Development program, is an RRCA Certified Coach, a past MCRRC Board Member, and mother to a precocious 7 yr old. More than her love of running, Cortney loves coaching other runners to meet and exceed their goals.
Shannon is a long-time runner and a RRCA certified coach and has been a pace coach for the 10k program for the last couple years. Shannon enjoys coaching and motivating others to reach their goals and is looking forward to directing the program again this year. Shannon is an avid triathlete with several Ironman finishes under her belt.
Support Staff: The 17+ coaches and pace leaders have a tremendous amount of knowledge and running experience. Most of them have be coaching with or running in the 10k program for years.
Orientation: Orientation is scheduled for August 17, 2019; 11:00 AM at the Sligo Dennis Ave Parks Building (10200 Sligo Creek Pkwy, Silver Spring, MD 20901)
Pace Group Information: Based upon the registration information that participants provide, each participant will be placed in a timed pace group.
- Tuesdays @ 6:45pm – track workouts.
- Workouts will be focused on moderate speed training through running intervals. While weekly mileage is still low, participants, especially slower pacers, will be asked to concentrate on form, coordination, balance, discipline, and speed. The first few weeks on Tuesdays, the runs may be focused more on building some base distance and meeting the people you will be running with each week.
- Saturdays @ 7:00am – long runs @ various locations. 1st Saturday workout: August 24, 2019. Location will be announced at the first track practice.
- Additional Runs. There are only two formal runs for this program, Saturday morning and Tuesday night. We recommend that participants run two more runs of 3 -5 miles during the week at a pace where they could easily hold a conversation. These can be worked into your schedule as it works best for you. Please make sure to take at least one day completely off of all exercise to allow your body to rest and recover.
Note On Weather:
We are like mail carriers – rain, sleet or snow…we will run regardless of the weather. Yes, we will run in the rain. Besides, it may rain or be hot or even snow on race day, so it’s helpful to have trained in adverse conditions. However, we will cancel workouts if there is lightning. If the weather is terrible on your solo training days, you can substitute treadmill running for road running. It’s common to have a short thunderstorm at the end of the day in the summer. Don’t cancel your track plans too soon if this happens. Many times the storm will have passed by the time you arrive at the track. Discussions on weather cancellations will be reviewed at orientation.
If you have additional questions, please email us at 10Kdirector@MCRRC.org.
Communication Methods: We will use private Google and Facebook groups to facilitate communications. Everyone will be required to join one of these groups to participate in the program. Instructions on how to join both group will be provided by the Program Director. Participants are also encouraged 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. When joining any of the Yahoo groups, please include your first and last name in the “comment from user” field so that your membership to the group can be verified.
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.