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5K Training Group -- Spring 2018

Overview: People decide they want to improve their existing skills with walk/run or running a 5K in time for spring 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 participants who:

  • Have completed (walk/run) a 5K, but want to improve their skills
  • Want to be consistent
  • Have the structure of a program to keep you motivated
  • Want to return from an injury utilizing the safety of a structured program 
  • Want to run together in a structured environment with their family
  • Under the leadership of experienced coaches, runners will be introduced to topics such as proper running form, intervals, 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.


  • 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: The group will meet three times a week on Tuesday and Thursday evenings and Saturday mornings. 

  • Tuesday evenings – 

    • Location: Lake Montebello, 2040 East 32nd Street, Baltimore, MD 21218; the group will meet in the Montebello Elementary/Middle School parking lot
    • Time: 6:30 p.m.
  • Thursday evenings – 
    • Location: Canton Waterfront Park, 3001 Boston Street, Baltimore, MD 21224; the group will meet in the parking lot
    • Time: 6:30 p.m.
  • Saturday mornings -
    • Location:  Loch Raven Reservoir – GPS Loch Raven Drive and Morgan Mill Road; the group will meet by the little rock/trash can
    • Time: 7:00 a.m. 

Dates: February 20 to April 29, 2018 (10 Weeks)

Target Race:

  • Sunday, April 29, 2018 – Brigance Brigade 5.7K
  • Those registered in the program will get a 10% discount code for registering for the race!

Coaching team:

  • Lizette Tirado*, Ginnie Welsh* Co-leads
  • La Vern Alston*
  • Crystal Corporal*
  • Tony Cosby*
  • Linda Tice*
  • Robin Goodwin*
  • Buddy Weber*
  • Deneen Keaton*
  • Dan Hawk
  • Kathy Harold

Cost: There is no cost to this program, but BRRC membership is required. Join the Club and join us!


For More Information: Lizette Tirado ( or Ginnie Welsh (

Online registration/health & emergency info/ waivers – 1 form and done!  SIGN UP HERE!

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