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. 

·        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:

·        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, we will meet indoors when the “feels-like” temperature is at 85° or above, as per RRCA guidelines.

o   For consistency, we’ll use the reading on The Weather Channel App, set to Towson, MD 21204, where Carver is located.

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:  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

Join fellow runners on January 26, 2026 for the BRRC Beginner/Intermediate 5K Training Program. It's a fantastic 5K featuring a flat and fast course in Baltimore.