FSRC Coed 5k Training Program

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:

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

Prerequisites:

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) You must be a paid member of FSRC to register for this training. If you are not a member, it's only $20 to join FSRC and you get this training and so much more. Click on https://steeplechasers.org/membership/join/ to learn more and follow the instructions to join. If you think you are already a paid member of the club and you can't register, please check the spelling of the name you used to join the club, using https://runsignup.com/Club/SearchForRenew/668. Once you've joined the club, or renewed your club membership, come back here to register for the training.

(2) Sign up using the "Sign Up" button here. 

(3) 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.