Fall 5K Training — Frederick
First Run
Tuesday, August 26, 2025Start Time
6:00 pmTraining Runs
Saturday TuesdayStart Time
7:00 am 6:00 pm
Share With Friends
Coach: Emma Schlauch
One of the first races I ever did was the Shamrock 5k, and I remember having so much fun that I just kept running! I’ve explored distances ranging from 5k to a full marathon. While training for a marathon, I was also powerlifting and discovered a balance between lifting and running while maintaining my strength. After completing the marathon, I shifted my focus to powerlifting and only ran when I needed to. At my gym, I helped coach a women’s strength program designed for those who wanted to feel better and learn the basics. I loved supporting them and watching them grow stronger and more confident.
This past year, I joined a trail training group, and it turned out to be one of the best decisions I made for myself. I tackled new and exciting challenges alongside an amazing group of people and rediscovered my love for running! I want to continue to grow as a runner and my goal is to complete more trail races and a trail 50k, all while maintaining my strength.
One of my favorite aspects of running is celebrating someone’s first run—whether it’s their first run ever or their first run back after life got in the way—and supporting them throughout their journey. We all start somewhere, and I can’t wait to cheer you on!
Virtual Training
We also offer virtual training options for half marathon training. You can either purchase a training plan or sign up for monthly virtual training with access to an expert coach.
Sponsored by Altra
Description
ARE YOU PLANNING ON RUNNING A FALL 5K?
Whether you are a walker looking to take your first running steps or an experienced 5Ker looking to improve your speed, there is a place in our training group for you! Each group targets a local 5K race but regardless of if you are racing at the end of the program, this group will help you establish a consistent running routine.
You will meet twice a week for supported group runs with your fellow runners and coach – once for a speed workout and once for a distance run in addition to following a weekly training plan. The small group atmosphere will also allow you to connect with other runners in the area.
Target races are listed below but you can join even if you don’t plan on running a 5K. Regardless of if you plan to race at the end of the training program, this group will keep you motivated to train consistently through the fall.
Target Races: Susquehanna 5K & Baltimore Run Festival 5K
CCR Columbia training targets Oktoberfest. For Columbia, register through this link.
CCR Frederick targets Rick’s Run
Requirements
No running experience necessary! Runners, walkers and run/walkers of all levels welcome!
What To Expect
- Supported group runs and workouts twice a week with planned routes, hydration and companionship
-
Positive and welcoming atmosphere for runners and walkers of all levels
-
Weekly training plans – beginner and intermediate options
-
Access to expert coaching services and advice
-
10% store discount at Charm City Run
- 15% off Charm City Run signature races
-
Nutrition, gear and injury prevention education
- $20 CCR Gift Card
-
Altra training premium
Questions
Do you have a question about our training programs? Send an email to our Training Director, Natalie Ferguson, at natalie@charmcityrun.com. Look forward to hearing from you!
Fall 5K Training — Frederick
First Run
Tuesday, August 26, 2025Start Time
6:00 pmTraining Runs
Saturday TuesdayStart Time
7:00 am 6:00 pm
Sponsored by Altra
Description
ARE YOU PLANNING ON RUNNING A FALL 5K?
Whether you are a walker looking to take your first running steps or an experienced 5Ker looking to improve your speed, there is a place in our training group for you! Each group targets a local 5K race but regardless of if you are racing at the end of the program, this group will help you establish a consistent running routine.
You will meet twice a week for supported group runs with your fellow runners and coach – once for a speed workout and once for a distance run in addition to following a weekly training plan. The small group atmosphere will also allow you to connect with other runners in the area.
Target races are listed below but you can join even if you don’t plan on running a 5K. Regardless of if you plan to race at the end of the training program, this group will keep you motivated to train consistently through the fall.
Target Races: Susquehanna 5K & Baltimore Run Festival 5K
CCR Columbia training targets Oktoberfest. For Columbia, register through this link.
CCR Frederick targets Rick’s Run
Requirements
No running experience necessary! Runners, walkers and run/walkers of all levels welcome!
What To Expect
- Supported group runs and workouts twice a week with planned routes, hydration and companionship
-
Positive and welcoming atmosphere for runners and walkers of all levels
-
Weekly training plans – beginner and intermediate options
-
Access to expert coaching services and advice
-
10% store discount at Charm City Run
- 15% off Charm City Run signature races
-
Nutrition, gear and injury prevention education
- $20 CCR Gift Card
-
Altra training premium
Questions
Do you have a question about our training programs? Send an email to our Training Director, Natalie Ferguson, at natalie@charmcityrun.com. Look forward to hearing from you!
Share With Friends
Coach: Emma Schlauch
One of the first races I ever did was the Shamrock 5k, and I remember having so much fun that I just kept running! I’ve explored distances ranging from 5k to a full marathon. While training for a marathon, I was also powerlifting and discovered a balance between lifting and running while maintaining my strength. After completing the marathon, I shifted my focus to powerlifting and only ran when I needed to. At my gym, I helped coach a women’s strength program designed for those who wanted to feel better and learn the basics. I loved supporting them and watching them grow stronger and more confident.
This past year, I joined a trail training group, and it turned out to be one of the best decisions I made for myself. I tackled new and exciting challenges alongside an amazing group of people and rediscovered my love for running! I want to continue to grow as a runner and my goal is to complete more trail races and a trail 50k, all while maintaining my strength.
One of my favorite aspects of running is celebrating someone’s first run—whether it’s their first run ever or their first run back after life got in the way—and supporting them throughout their journey. We all start somewhere, and I can’t wait to cheer you on!
Virtual Training
We also offer virtual training options for half marathon training. You can either purchase a training plan or sign up for monthly virtual training with access to an expert coach.
