Montgomery County Road Runners 2012 10K Program

REGISTRATION FOR THE 2012 10K PROGRAM OPENS JUNE 1st.
The 2012 10K Training program begins Saturday afternoon July 28th at 1:30 with a 60 minute orientation program (no work out that day.) The meeting will be in the cafeteria at Rockville High School at 2100 Baltimore Rd. Rockville. The program will meet on Tuesdays, Thursdays & Saturdays. The track workouts during the week will begin at 6:30 PM. The Saturday morning long runs will begin at 7:00 AM. Our goal race is the Rockville 10K on Sunday, November 4, 2012. This training program is both for first time 10K and experienced racers who are looking for a breakthrough in training. Emphasis will be on building a base of miles through long runs and speed workouts. The first three weeks of the program we will not include speed work. We will focus on building miles and good running form. This year we have added a third coaching day. This day will be directed by Bob Elmore, Assistant Program Director and will focus on form, techniques and various running tactics, such as strides, leg lifts, tempo and interval pacing.

Each registrant must be able to run three (3) miles continuously. Experience racing in at least one 5K is also expected. We will develop pace groups to match you with other participants with similar times. Please note that the program fee does not include registration for the Rockville 10K race. Each runner will be responsible for registering for the race. A LONG SLEEVE TECHNICAL SHIRT WILL BE HANDED OUT A MONTH BEFORE THE GOAL RACE SO THE PARTICIPANTS WHO COMPLETE THE PROGRAM CAN WEAR THEM ON RACE DAY. SHIRTS ARE FOR THOSE WHO COMPLETED THE PROGRAM AND ATTENDED THE WORKOUTS AND LONG RUN AND ARE NOT A COMPONENT OF YOUR REGISTRATION FEE.

The program will be as great as the time and commitment that you put into it! Running, strength and base mileage building as well as friendships will all be developed and enhanced.


Don Shulman, Program Director