BRRC Beginner/Intermediate 5K Training Program

Overview: People decide they want to learn how or to improve their existing skills with walking or running a 5K in time for fall races. Join the Baltimore Road Runners to do just that, plus meet new friends and have a lot of fun!

Goals and Purposes: The 5K Training Group is designed for six groups of people.

·        Walkers who want to complete their first 5K

·        Walkers who have completed a 5K, but want to improve their skills

·        Those who want to learn how to run a 5K

·        Runners who have run a 5K, but want to improve their skills 

·        Those who want to return from an injury utilizing the safety of a structured program

·        Families who want to run together in a structured environment

·        Under the leadership of experienced, certified coaches, runners will be introduced to topics such as proper running form, clothing choices, pacing, hill strategy, hydration, static and dynamic stretching, and more. 

·        A 10-week schedule will be provided to all participants. Participants self-identify which group they want to join, and may change groups at will.

Workouts:

·        A 10 week schedule will be provided to all participants.

·        Both walkers and runners will be introduced to intervals, where they walk faster or run for a specified time period, then walk briskly to recover for a specified time. 

·        The speed-walking/running time will be increased and the recovery time decreased as the training progresses. The distances will also be increased during the training.

Location: 

The group will meet twice a week on Thursday evenings and Saturday mornings.

Thursday evenings

1.    Carver Center for Arts and Technology – 938 York Rd. Baltimore, MD 21204

o   The group will meet at the track.

o   Time: 7:00 P.M. Water will be provided.

o   Cancellation decisions will be made by 5:00 PM, and will be posted on the BRRC Facebook page and sent out via registered runner group email.

Saturday mornings will alternate locations

2.    CCBC Essex -- 7201 Rossville Blvd, Baltimore, MD 21237

o   Meet in Parking Lot 2, around on the back side of the Athletic Dome.

o   Time: 6:45 AM, take-off at 7 

o   Water will be provided.

o   Cancellation decisions will be made by 5:00 AM, and will be posted on the BRRC Facebook page and sent out via registered runner group email.

Dates:  August 15, 2024 to October 19, 2024 (10 Weeks)

Target Race:  10/19/2024 Baltimore Running Festival 5K

Leads: Ginnie Welsh vjwelsh@gmail.com Robin Goodwin robingood@comcast.net Tom Nasuta tnasuta@gmail.com

and as backup, Marie Smith marie.smith417@gmail.com

Cost: There is no cost to this program, but BRRC membership is requested. To join, click here