*VIRTUAL* Winter 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 follow this link to become a valued member.

Registration is CLOSED for 2021.

Virtual Program Overview:

MCRRC and its volunteer program directors and coaches are committed to helping club members reach their running goals, even as most in-person activities are suspended for the health and safety of all.  This year’s program will be conducted virtually, where no runners will physically meet to run together. 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:

This is a time-based program that uses walking and running intervals at a comfortable pace that will either help you finish your first 5K or help you to maintain your mileage to complete an early Spring 5K or 10K (depending on your pace). This year’s program will be conducted virtually, where no runners will physically meet to run together.

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), 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 Red group may be split if numbers and pace differences so require. The training sessions build up gradually to prepare walkers and runners for an early spring 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.

Once you have registered for the program, we will send via e-mail, a detailed schedule. Cross-training may be a good substitute workout for some days.  The weekend workouts help to build both endurance and speed by alternating running or fast walking with walking breaks.  Always take water.

We may host periodic Zoom calls, the format of which will vary. Some may feature guest speakers on injury prevention, nutrition, and other topics while some may feature more interactive discussions with coaches and allow participants to ask questions about workouts, pacing or any general running questions.  Coaches will also be available via e-mail to answer any questions throughout the program.

The program structure is subject to change as we learn from our experiences.  These protocols are new to everyone and we appreciate your patience and kindness with our volunteer coaching staff at all times.

Prerequisites: 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.

Dates/Target Race:

Dates: January 9, 2021 – March 20, 2021

Target Race: The target race for this program is typically the MCRRC Piece of Cake 5K.  If MCRRC is able to stage any low-key races in the spring, we may encourage participants to take part in Piece of Cake, or a different event, to measure their progress in the program.  Running a goal race is not required to participate and now more than ever, those who just want to train with a group are welcome.  We also plan to hold “Virtual Fun Races” at various stages of the program.

Cost/Premium Info: Online registration is $25.  Program registration fees are non-refundable for any reason.  By completing your registration, you agree to these terms. There will be no premium included with registration.

Program Staff:

Head Coaches/Directors: Keith Ord and Travisha Gunter


Keith joined MCRRC in 2001 and has run his share of races from 5K to marathon over the years.  He started coaching MCRRC’s 5K Walking Program several years ago and always looks forward to working with this program.

Travisha joined MCRRC in 2011.  She has been a participant in many of the club programs. In 2014 she started coaching.  Since that time, she has coached in the Beginning Women Runners, 10K Program, and the First Time Marathon Program.  Her dedication and excitement about running is what she is bringing to the Winter 5K Program.  Travisha is looking forward running with you.


Date/Time: Saturday, January 9, 2021 at 9:00 AM

Location: Zoom Meeting ID: 912 8285 3265; Passcode: 797840

Details: Be dressed & ready to run/ walk following orientation!  Have water ready.

Workouts/Pace Groups:

Pace Group Information: Based on your registration input, you will be assigned to one of five coach-led pace groups: Purple (walking), Green (Run/Walk), Red (greater than13 minutes per mile 5K pace), Yellow (11-13 minutes per mile 5K pace) or Blue (faster than 11 minutes per mile 5K pace).  You will learn to walk/ run steadily at your group’s assigned pace.  If, after a few workouts, you feel the pace of your group is too fast or slow for you, let us know and adjustments will be made.

Workouts:  As the program is virtual, you can establish timing that fits your own schedule. However, we recommend that you follow one of the following guidelines:

  • Tuesdays: Complete a longer run with a single break (track workout); Saturdays: Run/walk in intervals; Mondays and Thursdays: Run/ walk in intervals, but fewer of them.
  • Same idea, but shift by one day to Wednesdays/Sundays/Tuesdays/Fridays.

Communication Methods: We will use a private, online group to facilitate communications. Everyone will be required to join this group to participate in the program. Instructions on how to join this group will be provided by the Program Director.

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.