Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.
THE BASICS: This 12-week program builds incrementally, through walk/run combos, to a 30-minute straight run before the 5K. All walk/run workouts are between 30-40 minutes, but if you can swing it, adding 5 minutes of easy walking as a warm-up and cool down to sandwich your main workout. This plan is great for a beginner looking to test the waters of this training/race thing—and become a consistent runner. It’s also a perfect fit for a runner coming back from pregnancy or a serious injury, or a used-to-be runner who lost her way.
PREREQS: A couple weeks of consistent 30-ish minute walks, three to four times a week is great. No running experience needed.
FIRST AND WORST (HARDEST) WEEK: