*Virtual* Summer 5K Run/Walk Program

A CURRENT MCRRC MEMBERSHIP is REQUIRED to participate in 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.

Virtual Program Overview:

MCRRC and its volunteer program directors and coaches are committed to helping club members reach their running goals, even as all 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 before September, 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 by themselves or (only) with people with whom they are currently living.  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.

Goals and Purpose of Program: The Summer 5K Run/ Walk Program is designed to develop and improve a walker/runner’s ability to complete their first 3.12 miles, maintain a baseline for 3.12 miles, or improve upon their 3.12 base. The schedule will provide two options for workouts: interval workouts based on time for beginner and interval runners and walkers, and distance workouts for experienced runners. While the base training program enables success for those new to the distance, experienced runners will be challenged with program adaptations to help them meet their individual objectives, including those wanting to build up for the fall 10K program.  Our team of pace coaches ensures personal attention resulting in great experiences and accomplishments.

Prerequisites: All participants must be MCRRC members.  The program works well for walkers or runners that may be new or experienced with shorter distances. The goal race for the program is the Groovin’ Woodstock 7K trail run. Runners not yet ready for the hills or distance can continue to the Fall 5K Run/ Walk Program, which follows this one.  If in-person activities are permitted, by the end of the program, pace coaches may create our own celebratory 5K “race” just for this program!

Cost/Premium Info:The virtual version of the Summer 5K Program is offered at no cost to participants.  As such, we will not be able to provide premiums to participants.

Dates/Target Race:

Dates: May 30, 2020 – August 8, 2020

Target Race: Groovin’ Woodstock XC – August 8, 2020

Program Staff:

Program Director: Mary Travaglini

Background: Mary is a MCRRC member who has been running with the club since 2011, not long after back surgery, and credits the interval running of the program to her ability to return to running and sustain longer distances without injury. She has been a pace coach for the 5K program for several years now. In addition to running with the 5K, 10K, and Speed Development programs, Mary has run multiple overnight relay races.  In her non-running time, she is a program manager at the Montgomery County Department of Environmental Protection and an award winning couch potato. Her only competitive medal is a bronze in snow tubing.


Date/Time: TBD – A virtual orientation will be held prior to May 30th

Workouts/Pace Groups:

Pace Group Information: Prior to the first workout, runners will be placed in pace groups with comparable runners, based on runner-provided pacing information.  Each group will be led by a Pace Coach.

Workouts: Virtual workouts are scheduled for Saturdays (long runs) and Tuesday evenings (speed work). The program schedule will include recommended workouts for several 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 other destinations.  If a runner is unable to identify a safe, suitable location near them, pace coaches and/or pace group members may provide help with routes.

Communication Methods: We will use our own group to facilitate communications about the program and the workouts.  All participants must enroll in the program’s communication group. Only registered members of the 5K Run/ Walk Program will be enrolled.

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 club membership 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.