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.
• learners: Those who want to learn how to run a 5K.
• Returning runners: Runners who have run a 5K, but want to improve their skills.
• Recovery: Those who want to return from an injury utilizing the safety of a structured program.
• Families: Families who want to run together in a structured environment.

Training Program

• Leadership: 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.
• Schedule: A 10-week schedule will be provided to all participants. Participants self-identify which group they want to join, and may change groups at will.

Workouts

• 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. The distances will also be increased during the training.

Location

• 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, we will meet indoors when the “feels-like” temperature is at 85° or above, as per RRCA guidelines.
• 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: Decisions regarding cancellation and location changes will be made by 5:00 PM for evening sessions and by 5:00 AM for Saturday mornings, and will be posted on the BRRC Facebook page and sent out via registered runner group email.

Dates

March 19, 2026 to May 23, 2026 (10 Weeks)

Target Race

Multiple area 5Ks

Leads

• Ginnie Welsh: vjwelsh@gmail.com
• Robin Goodwin: robingood@comcast.net
• Tom Nasuta: tnasuta@gmail.com
• Jason Colenzo: colenzofitness@gmail.com

Cost

There is no cost to this program, but BRRC membership is requested. To join, click here.