FSRC Coed 5k Training Program

Wed September 5 - Sat October 27 Frederick, MD US 21701 Directions

FSRC Coed 5k Training Program

6:00PM EDT - 6:00PM EDT
Baker Park between gazebo and Talley Rec Center
121 N Bentz St
Frederick, MD US 21701

Goal Race: Headless Horseman 5K, October 27, 2018

Program Length: 8 weeks

Information Session: Tuesday, August 28th, 6:30 PM, Charm City Run, 467 West Patrick Street, Frederick

First Run: Wednesday, September 5, 6:00 PM, Talley Recreation Center, 121 North Bentz Street, Frederick

Coach:  Robert Hall, RRCA Certified Running Coach

Program Description:


The FSRC Coed 5k Training Program is ideal for:

  • Walkers who would like to begin adding short run segments to improve fitness and run-walk a 5k race.
  • Casual runners who would like to be able to consistently run an entire 5k race.
  • Intermediate runners comfortable with racing the 5k distance who would like to improve their race time.
  • Anyone who would like to run with a group to make friends and get motivated to move.

Each participant is given a training plan including recommendations for mileage, cross-training, and days off. While some runs will need to be done on your own, volunteer coaches lead group runs twice a week. Group runs are encouraged, but not mandatory. A private Facebook page provides a place to coordinate additional runs with other participants, and to get support and advice from more experienced participants and your volunteer coaches. We try our best to answer your questions, or at least connect you with someone who can.

Group Runs:

  • Wednesdays: 6:00 PM, Talley Recreation Center, Baker Park, Frederick
  • Saturdays: 8:00 AM, Talley Recreation Center, Baker Park, Frederick - or other locations as announced

Cost: $0 for current Steeplechasers members

Minimum Age: 14


To help protect against injury, we strongly recommend you are:

  • Comfortable walking 30 minutes at any pace.
  • Have the blessing of your physician if you have some sort of medical issue that may affect your participation (heart issues, orthopedic concerns, etc.)

To Register:

(1) Sign up using the "Sign Up" button here. If you are not a current Steeplechasers member, you will be offered the option of adding your membership in order to continue.

(2) Ask to join the FSRC Coed 5k Training Program Facebook group. The Facebook group is our primary means of communicating to keep you updated on when and where runs are occurring, to help you find support and get your questions answered by your coaches and fellow participants, and to notify you of cancellations due to weather. 

Training Contact Info

If you have any questions about this training, click the button below.