The process targets only a 5K target race, because in the 2008 Walk-to-Run program, most of the trainee injuries happened in March, when the training schedule shifted above 3 or 4 miles. The 5K to 10K transition seemed particularly prone to injury, so that phase is postponed until greater bone and muscle development has been achieved. The trainees also get the satisfaction of having completed at least one road race before that injury-prone phase.

Those participants who do not move on to the MCC Summer Training program in May could continue with Phase II of the Walk-to-Run Training Program, which runs May through August 2010. Other runners with a 2-3 mile base already may also join the program at this time. Phase II will meet concurrently with MCC's spring/summer training program at various locations around the DC Area.

The principal target race of Phase II is MCC’s Friends of the W&OD 10K at the end of July. A new runner starting in January would have seven full months to ramp up to the 10K distance at this race. MCC may also promote Phase II as the official training program for Friends of the W&OD 10K.

After Friends of the W&OD 10K, Phase II participants may merge into the MCC's spring/summer training program for the Baltimore Half Marathon, or they may continue with Walk-to-Run and train for a 10-mile fall race, either the Annapolis 10 Miler, Revenge of the Penguins 10 Mile, or the Army 10 Miler. This program will also serve as a training alternate for friends and family of MCC trainees who want to run but want to target a shorter fall race.