Congrats on setting a goal to run a 5k! Maybe you're a brand new runner, or maybe you're getting back into it after some time away. No worries, there are no prerequisites for this class - all runners and runners-to-be are welcome.
Over six weeks Coach Layne will lead you through walk/run workouts that gradually turn into continuous running for 3.1 miles.
Every running workout has two options for you to choose from:
Walk to run: We will start with short intervals of one minute running and two minutes walking for a total of one mile. If you can run for one minute (even slowly!) right now, this plan is for you.
(Mostly) running: We start with continuous intervals of 4 minutes running and one minute walking, for a total of one mile. And if you can already run continuously, well done you!
The plan ends with a 5k race day - whether you're registered for a race or run 3.1 miles on your own, it's a chance to celebrate your success!
A 6 week training program of 4-5 run/walk workouts a week with beginner and intermediate options
Weekly texts from your certified running coach Layne Pace for questions, support, and accountability.
A group chat with your coach and other participants to discuss training and cheer each other on!
Coach office hours twice a month to chat and ask questions face to face (well, on Zoom)
The Bird app to follow the training plan, track your progress, and communicate with your coach and team.
Brand new or beginner runners looking for guidance and support while you build a running habit. This plan is appropriate for anyone who is comfortable walking a mile and running one minute. All workouts will be at your own pace and can be modified.