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. · 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, you will work out on your own indoors when the “feels-like” temperature is at 85° or above, as per RRCA guidelines. o Cancellation and change of location decisions will be made by 5:00 PM, and will be posted on the BRRC Facebook page and sent out via registered runner group email. Saturday mornings 1. CCBC Essex -- 7201 Rossville Blvd, Baltimore, MD 21237 o Meet in Parking Lot 2, around on the back side of the Athletic Dome. o Time: 6:45 AM, take-off at 7 o Runners should bring their own water. o Cancellation decisions will be made by 5:00 AM, and will be posted on the BRRC Facebook page and sent out via registered runner group email. Dates: August 12, 2026 to October 17, 2026 (10 Weeks) Target Race: Baltimore Running Festival 5K Leads: Jason Colenzo colenzofitness@gmail.com, Ginnie Welsh vjwelsh@gmail.com Robin Goodwin robingood@comcast.net Tom Nasuta tnasuta@gmail.com, Cost: There is no cost to this program, but BRRC membership is requested. To join, click here