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

• Walkers: Walkers who want to complete their first 5K
• Improvers: Walkers who have completed a 5K, but want to improve their skills
• Learn: Those who want to learn how to run a 5K
• Returning Runners: Runners who have run a 5K, but want to improve their skills

• Injury Recovery: Those who want to return from an injury utilizing the safety of a structured program
• Family Groups: Families who want to run together in a structured environment
• Coaching: 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.
• Group Choice: Participants self-identify which group they want to join, and may change groups at will.

Workouts

• Schedule: A 10 week schedule will be provided to all participants.
• Intervals: 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.
• Progression: The speed-walking/running time will be increased and the recovery time decreased as the training progresses.
• Distance Increase: The distances will also be increased during the training.

Location

Weekday Locations:

• Carver Center: 938 York Rd. Baltimore, MD 21204 - The group will meet at the track. Time: 7:00 P.M. Runners should bring their own water.
• Northeast Regional Recreation Center: 7501 Oakleigh Rd, Parkville, MD 21234 - 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. 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 Morning Locations:

• CCBC Essex: 7201 Rossville Blvd, Baltimore, MD 21237 - Meet in Parking Lot 2, around on the back side of the Athletic Dome. Time: 6:45 AM, take-off at 7. Runners should bring their own water.
• Cancellation: 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.

Program Details

• 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 robingoodwin@comcast.net, Tom Nasuta tnasuta@gmail.com
• Cost: There is no cost to this program, but BRRC membership is requested. To join, click here.