FSRC 10K Training Program

Frederick Steeplechasers Running Club
Coed 10K Training Program

Goal Race Options:
November 10, 2024 - Bay Bridge 10K Run
November 3, 2024 – Rockville 10K Run
November 3, 2024 – Run through the Grapevine 10K Run
November 3, 2034 – Friends 10K Run

Informational Session: Wednesday September 4th, 2024 from 6-7 pm at Walkersville Library at 2 S Glade Road, Walkersville, MD

 Program Length: 8 - 9 weeks

Group Runs:

• Wednesdays, 6:00 PM, Talley Recreation Center, Baker Park, Frederick (location may change after Week 1)
• Saturdays, 8:00 AM, Various locations in or near Frederick

Coaches: 

Lisa Lebo, RRCA Certified Coach Level 1
Sue Searcy, RRCA Certified Coach Level 1
Wendy Rollison
Rob Prokop
Brigette Farrell
Other Pacers will be announced at the Orientation meeting

The FSRC Coed 10K Training Program is ideal for the first-time or intermediate 10K runner and is a great way to improve your running and meet other runners in our community. 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 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. Participants must be at least 15 years of age on the program start date.

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 https://steeplechasers.org/membership/join/ 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 https://runsignup.com/Club/SearchForRenew/668. Once you've joined the club, or renewed your club membership, come back here to register for the training.

Cost: $0 for current Steeplechasers members

Prerequisites:

To help protect against injury, we strongly recommend you are:

• Consistently running or run-walking (at any speed) 2-3 days a week or more, for at least 4 months
• Comfortable running or run-walking 3-4 mile long runs
• 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:

Please complete all steps:

(1) Make sure you are a paid member of the club by checking https://steeplechasers.org/membership/registered-members/. If not already a paid member, you need to join before registering for the training program. You can renew or join at https://runsignup.com/fsrc. Click Renew to renew your membership or Sign Up to join. If you're asked to claim your account, please see https://steeplechasers.org/membership/claim-account-rsu/

(2) Register for the training program by clicking the Sign Up button at the top of this page

(3) Ask to join the FSRC 10K Training Facebook page . The Facebook page 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.