Training Plans for All Levels

We offer a range of training plans designed to help runners of all abilities achieve their race goals—whether you're tackling your first 5k or aiming for a 10k personal record. Choose the plan that best fits your experience and time commitment!

5k Beginner Training Plan (8 Weeks)

This plan is for new runners or those returning to running after a break. It includes walking and running intervals to help build endurance and stamina.

Weekly Breakdown:

• Week 1-2: Walk 3-4 times per week, including intervals of 2-3 minutes running and 3-4 minutes walking.

• Week 3-4: Increase running intervals to 5 minutes, with 2-3 minutes of walking between. Build up to 20-25 minutes per session.

• Week 5-6: Gradually run for 15-20 minutes straight, with minimal walking breaks. Focus on pacing.

• Week 7-8: Complete your longest run of 3 miles (5k distance). Practice running the full race distance at a steady, comfortable pace.

Rest Days: Include 2 rest days per week. Optional cross-training (e.g., biking or swimming) can be added.

5k Intermediate Training Plan (6 Weeks)

For runners who can already complete a 5k, this plan builds endurance and speed through varied workouts.

Weekly Breakdown:

• Week 1-2: Run 3 times per week, with one day of interval training (e.g., 400m repeats at a faster pace), one day of a steady-paced run, and one longer run (3-4 miles).

• Week 3-4: Add hill training or tempo runs to improve strength and speed. Focus on increasing long run distance to 4 miles.

• Week 5: Complete a race simulation with a 5k at a comfortable pace. Practice pacing strategies.

• Week 6: Taper the week before your race, cutting down on the intensity of workouts to rest your body.

Rest Days: 2 rest days per week. Cross-training is optional.

10k Beginner Training Plan (10 Weeks)

Ideal for those who are already comfortable with the 5k distance and want to take on a 10k. This plan gradually increases distance and introduces longer workouts.

Weekly Breakdown:

• Week 1-2: Run 3-4 times per week with an easy-paced run, a long run (starting at 3-4 miles), and an interval or tempo run.

• Week 3-4: Begin increasing the length of your long runs (5-6 miles). Continue interval and hill work to build strength.

• Week 5-6: Incorporate a mid-distance run of 4-5 miles at a moderate pace. Increase long runs to 7 miles.

• Week 7-8: Focus on tempo runs and pacing for the 10k distance. Your long run should peak at 8-9 miles.

• Week 9-10: Simulate race day by running a 10k at race pace, and taper during the final week to rest your body for race day.

Rest Days: 1-2 rest days per week. Optional cross-training is encouraged for recovery.

10k Intermediate Training Plan (8 Weeks)

For those aiming to improve their 10k time, this plan focuses on speed, stamina, and race-specific strategies.

Weekly Breakdown:

• Week 1-2: Run 4 times per week with one day dedicated to intervals (e.g., 800m repeats), one day of a steady-paced 4-5 mile run, one long run (6-7 miles), and one hill workout.

• Week 3-4: Add tempo runs or progression runs (gradually increasing pace). Increase long runs to 8-9 miles.

• Week 5-6: Continue speed work and add race-pace runs. Focus on pacing for your 10k goal time.

• Week 7: Run a simulation of your goal 10k time. Taper for the final week with easier, shorter runs.

Rest Days: 1 rest day per week, with optional light cross-training.

Half-Marathon Training Plan (12 Weeks)

This can be added as an additional long-distance goal for advanced runners. A longer build-up allows runners to take on the half-marathon distance after completing their 5k or 10k goals.

Weekly Breakdown:

• Week 1-2: Start with a 3-4 mile run and a long run of 5-6 miles. Include cross-training to enhance overall fitness.

• Week 3-4: Add 1-2 days of interval or tempo runs. Long runs should increase to 7-8 miles.

• Week 5-6: Long runs up to 9-10 miles, with some focus on race pace training.

• Week 7-12: Increase long runs to 12-13 miles. Focus on tapering the final 2 weeks.

Rest Days: 1-2 rest days per week. Include light cross-training.

These plans cater to various levels of runners, from beginner to more experienced athletes, and provide clear structures for building fitness while preparing for a 5k or 10k race.

Race Day Tips

• Prepare Early:

  • Have your gear, race bib (if applicable), and running shoes ready the night before.

  • Set a time to warm up and prepare mentally.

• Warm-Up:

  • A light 5-10 minute jog, followed by dynamic stretching (leg swings, arm circles) to loosen up muscles.

• Pacing Strategy:

  • Start at a comfortable pace. It's easy to get excited and go out too fast, so aim to pace yourself in the first 1-2 miles.

  • Use a run-walk method if you’re concerned about fatigue.

• Monitor Hydration:

  • Even for a virtual race, hydration is key. Drink water at least 30 minutes before the race.

  • Have water readily available during the race if it's a longer distance.

• Post-Race Cool Down:

  • Walk for 5-10 minutes to help your body cool down. Stretch gently, focusing on your hamstrings, quads, and calves.

Motivation and Mindset

• Set Clear Goals:

  • Set a specific, measurable goal for your race, whether it’s completing the distance, achieving a personal best time, or just enjoying the experience.

  • Track your progress through each training milestone, which will build confidence.

• Visualization:

  • Before your race, visualize yourself crossing the finish line successfully. Positive mental imagery can boost performance.

• Stay Consistent:

  • Build momentum by sticking to your training plan, even on days when motivation feels low. Consistency leads to progress.

• Celebrate Small Wins:

  • Celebrate every milestone, whether it’s a long training run or a personal best time. These moments will keep you motivated.

• Embrace the Challenge:

  • Remember that it’s normal to face challenges in your training. Embrace setbacks as opportunities to learn and grow

Nutrition and Hydration Advice

• Pre-Race Nutrition:

  • Eat a balanced meal 2-3 hours before the race. Focus on carbs (whole grain toast, oatmeal) with some protein (eggs, nut butter).

  • Avoid heavy fats or too much fiber right before race time to prevent stomach discomfort.

• During the Race:

  • For shorter races (5k-10k), hydration is usually enough. Consider electrolyte drinks or water breaks if needed.

  • For longer races, try fueling with energy gels, chews, or bananas during mid-race to avoid hitting the wall.

• Post-Race Recovery:

  • Replenish glycogen stores with a post-race meal that contains both carbs and protein (e.g., a smoothie with fruit and protein powder, or a turkey sandwich).

  • Hydrate with water or an electrolyte drink to replace lost fluids.

Gear Recommendations

• Running Shoes:

  • Invest in a good pair of running shoes that fit well and suit your running style (neutral, stability, or motion control).

  • Look for shoes that offer support and comfort for your foot shape and running gait.

• Running Clothes:

  • Opt for moisture-wicking fabrics to keep sweat away from the skin. Avoid cotton, as it can chafe.

  • Consider wearing a hat for sun protection and sunglasses for eye comfort during the race.

• Fitness Tracker/Smartwatch:

  • A watch or app to track distance, time, and pace (e.g., Garmin, Fitbit, or Strava).

  • This is also helpful for logging your training progress leading up to race day.

• Hydration Belt or Bottle:

  • If you’re running a longer distance, a hydration belt or handheld bottle can be useful to stay hydrated during the race.

• Race Bib/Tech:

  • For virtual races, provide options for participants to print a race bib and wear it during their run for the full race experience.