2009 8K Program
Registration for the 2009 season is now closed. Registration will reopen March 2010.
The 2009 8K Training program is designed for runners who have 5K and/or 10K racing experience and would like to train in a group setting for the Rockville Twilighter 8K race on July 18, 2009. Race registration is included in the program fee.
Running and Racing Prerequisites
Each participant should have weekly mileage base of 9 to 12 miles and be able to run 3 miles continuously.
General Schedule
Orientation and Weekly Tuesday Workouts
Orientation and the first track workout will take place Tuesday May 5, 2009 at 7:00 PM, at the Montgomery College track in Rockville, MD. Track workouts will focus on form, leg strength and speed work. If there is inclement weather, orientation will take place Saturday May 9, 2009, 8:00 AM at Candy Cane City Park.
Saturday Long Runs
Long runs will take place at Candy Cane City and other locations. These longer slower workouts will focus on endurance. The first long run distance will be 3 miles and the program’s long run training will gradually increase to 8 miles. More advanced runners will have the option of running longer distances.
Pace Groups
Staff will determine final pace group placement based on information you provide on the registration form and after the first track and long run workouts.
Communication and Registration
Registration for the 2009 season is now closed. Registration will reopen March 2010.
Be sure that you join the 8K yahoo site as soon as you are registered as it is this program’s primary mode of communication.
Questions?
Contact Lori Lewis, Manager, for more information.