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Couch to 5K Training

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BRRC Couch-to-5k Training Program

Fall 2017

IF YOU WANT TO:

Start running

Start running AGAIN

Be consistent

Improve your 5k skills

Achieve a fitness goal

Have the structure of a program to keep you motivated

Have fun on the run as you reach your fitness goals

Be accountable

Meet new friends with similar goals

 

YOU NEED TO COME ON OUT!  Our 5k program will get your feet on the ground!

Whether you are literally coming from the couch or wanting to improve your 5k skills, the Baltimore Road Runners Club’s 5k Training Program is for you.  We have a fun group of coaches who will help motivate you as you put feet to your fitness goals!  Join the BRRC, bring a friend, or come alone, but just come!

Goals and Purpose of Program: The 5k Training Program is a 10-week training program designed for new runners as well as for runners who have taken a hiatus and want to re-enter the world of running.  At the end of the 10 weeks, participants will be able to complete a 5k.

Under the leadership of experienced and RRCA certified coaches, runners will be introduced to topics such as proper running form, pacing, dynamic and static stretching, hydration, and more!

Workouts: A 10-week schedule will be provided to all participants.  During the training:

  • Walkers and runners will be introduced to intervals where they will build running endurance
  • Run times will increase while walk times decrease
  • Distance covered will increase

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

  • Tuesday evening – Goucher College -  1021 Dulaney Valley Road, Towson

    • Location: The group will meet in the visitors’ parking lot. 
    • Time: Arrival and warm-up from 6:30 to 7:00 – Workout starts promptly at 7:00 pm.
  • Thursday evening – Goucher College -  1021 Dulaney Valley Road, Towson
    • Location: The group will meet in the visitors’ parking lot. 
    • Time: Arrival and warm-up from 6:30 to 7:00 – Workout starts promptly at 7:00 pm.
  • Saturday morning - Loch Raven Reservoir –Morgan Mill Road & Loch Raven Drive
    • Location:  Meet by the little rock/trash can. On street parking is available at this location. 
    • Time: All workouts start promptly at 7:00 am. 

Dates: August 15 to October 21, 2017 (10 Weeks)

Target Race:

  • October 21, 2017 – Baltimore Running Festival 5K

Director of Training Programs: Ken Furman*

Coaching team:

  • Debbie Harper*, Ginnie Welsh*, Lavern Alston*, Tony Cosby*, Lizette Leddon*, Thea Michailides

      *RRCA Certified

Communication:

  • With Runners: via FB updates
  • Cancellations/ Changes: via FB update, Announcements on website

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

JOIN BRRC HERE (http://www.brrc.com/membership)

For More Information: Debbie Harper (dpressleyhook1@hotmail.com) or Ginnie Welsh (vjwelsh@gmail.com)

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

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