Wed June 3 - Sat August 1 Frederick, MD 21701 US Directions

Women's 5k Training

8:00AM EDT - 9:00AM EDT
Training Website

Additional training information can be found at

Baker Park between gazebo and Talley Rec Center
121 N Bentz St
Frederick, MD US 21701

Goal Race: Frederick Women's Distance Festival, August 1, 2020

Program Length: 9 weeks

Information Session: Monday, June 1st, 6 pm : This will be virtual, more information to follow via Women's Distance Festival Facebook Page

First Group Run: Wednesday, June 3rd. More information to follow during informational session. 

Coaches:  Syble Roane, Casii Dodd, Marti Grib-Kachman

Program Description:

The Frederick Women’s Distance Festival 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.
  • Any women who would like to run with other women 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.

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 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 Once you've joined the club, or renewed your club membership, come back here to register for the training.

Group Runs: All training will be virtual. 

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) Make sure you are a paid member of the club by checking If not already a paid member, you need to join before registering for the training program. You can renew or join at Click Renew to renew your membership or Sign Up to join. If you're asked to claim your account, please see

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

(3) Ask to join the Frederick Women's 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.


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