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: 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. o Runners should bring their own water. 2. Northeast Regional Recreation Center, 7501 Oakleigh Rd, Parkville, MD 21234 o Instead of canceling, we will meet indoors when the “feels-like” temperature is at 85° or above, as per RRCA guidelines. o For consistency, we’ll use the reading on The Weather Channel App, set to Towson, MD 21204, where Carver is located. o Cancellation and change of location decisions