FSRC Spring 5k Coed Training Group

🏃‍♂️ Race Overview

The FSRC Spring Coed 5K Training program is an 8 week training to prepare for the Frederick Running Festival Twilight 5K Race. The program is designed for everyone from first time runners looking to complete a 5K to experienced runners looking to improve their 5K performance. Participants must be at least 16 years of age on program start date.

📅 Training Schedule

• Weekly Runs: Group runs will be held weekly on Tuesdays at 6pm and Saturdays at 8 am at various locations in Frederick, MD.
• First Run: Our first group run will be Tuesday, March 11, 2025 at 6 pm at the Baker Park Bandshell.
• Program Duration: The program will begin the week of March 10th 2025 and run through May 3rd 2025 with our target race.
• Target Race: The target race is the Frederick Running Festival Twilight 5K race.

ℹ️ Information Sessions

Want to know more about the program: Information Session will be held March 4th at Baker Park Bandshell at 6 pm where Coaches Katie Davis and Sue Searcy will answer questions about the program and plans.

🔍 Prerequisites

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

• Running Consistency: Consistently running or run-walking (at any speed) 3 days a week or more, for at least 6 months.
• Long Runs: Comfortable running or run-walking 2-4 mile long runs.
• Medical Clearance: Have the blessing of your physician if you have some sort of medical issue that may affect your participation (heart issues, orthopedic concerns, etc.).
• Membership Requirement: You must be a paid member of FSRC to register for this training.

💵 Cost

Cost: $0 for current Steeplechasers members

📝 Registration Steps

Please complete all steps:

• Check Membership: 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.
• Registering: Register for the training program by clicking Sign Up link at this link.
• Facebook Group: Ask to join the FSRC Spring 5K Training Facebook page at https://www.facebook.com/groups/fsrccoed5ktraining/. The Facebook page is our primary means of communicating to keep you updated on when and where runs are occurring.

📚 Additional Resources

• Training Info: Spring 5k Coed Training Info
• Training Booklet: Spring 5k Coed Training Booklet
• Training Plan A: Spring 5k Coed Training Plan A
• Training Plan B: Spring 5k Coed Training Plan B