FSRC 10K Training Program



FSRC 10K Training Program

5k, 10k, Other


Frederick Steeplechasers Running Club
Coed 10K Training Program

 Goal Race: Freedom's Run 10K - Saturday, October 5th, 2019

 Program Length: 8 weeks

 First Group Run: Wednesday, August 14, 6:00 pm, Baker Park


  • Syble Roane
  • Casii Dodd
  • Marti Grib-Kachman

 Program Description:

The FSRC Coed 10K Training Program is ideal for the first-time or intermediate 10K runner, and is a great way to improve your running and meet other runners in our community. Each participant is given a training plan including recommendations for mileage, cross-training, and days off. While some runs will need to be done on your own, volunteer coaches lead group runs twice a week. Group runs are encouraged, but not mandatory.  A private Facebook page provides a place to coordinate additional runs with other participants, and get support and advice from more experienced participants and your volunteer coaches. We try our best to answer your questions, or at least connect you with someone who can. Participants must be at least 15 years of age on program start date.

You must be a paid member of FSRC to register for this training, but you can join the club at the same time you register here. If you think you are a paid member of the club and you can't register, please check the spelling of the name you used to join the club, using https://steeplechasers.org/membership/registered-members/

If you want your family to be in the club, or for any multiperson membership, you need to set up your club membership at https://runsignup.com/fsrc first, then come back to this page to register for the training.

Group Runs:

  • Tuesdays: 6:00 pm, Talley Recreation Center, Baker Park, Frederick 
  • Saturdays: 8:00 am,Talley Recreation Center, Baker Park, Frederick - or other locations as announced

Cost: $0 for current Steeplechasers members


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

  • Consistently running or run-walking (at any speed) 2-3 days a week or more, for at least 4 months
  • Comfortable running or run-walking 3-4 mile long runs
  • Have the blessing of your physician if you have some sort of medical issue that may affect your participation (heart issues, orthopedic concerns, etc.)

To Register:

Please complete both steps:

(1) Register for the program by clicking link above. If you have not already paid your Steeplechasers dues, you will be given an opportunity to pay them as part of the registration process. Please make sure your RunSignUp profile uses the same spelling for your name as can be found at https://steeplechasers.org/membership/registered-members/

If you're asked to claim your account, please see https://steeplechasers.org/membership/claim-account-rsu/

(2) Ask to join the FSRC Half Marathon Training Facebook page. The Facebook page is our primary means of communicating to keep you updated on when and where runs are occurring, to help you find support and get your questions answered by your coaches and fellow participants, and to notify you of cancellations due to weather. 



Wednesday, August 14, 2019


Baker Park between gazebo and Talley Rec Center
Frederick, MD

2 days left

2 Free Race Entries

Receive 2 FREE Surfing Madonna 5K, 10K or 12K entries!

$130 value