Mayor’s 5K Training Plan for Beginning Runners

The Mayor’s Challenge 5K Walk/Run includes a free, eight-week beginner’s training program, which will take place Sept. 15 – Nov. 9. This beginner’s 5k training plan is offered at each of Metro Parks’ regional recreation centers and the Centennial Sportsplex. It includes two run workouts per week which will be spread out to allow for cross-training and recovery time. The training coach will stay with the slower runners in the group, but faster runners may choose to go ahead of the group along the course planned for that day. Runners may also choose to use this plan to train on their own. The goal of the training plan is to be able to complete the Mayor’s 5K in less than 45 minutes.

This training plan uses walk/run intervals to gradually take the runner’s pace from moderate to brisk. These sessions will not emphasize speed, but focus more on achieving the best balance between workout and recovery. Runners are encouraged to do additional cross-training and strength training on opposite days from 5K training. Staff at the regional recreation centers and Sportsplex can help runners with their cross-training plans.

Complete the training program and earn a free 5K t-shirt

Free 5K t-shirts will be given to everyone who completes the Mayor’s Challenge 5K training program. “Completing” the training program requires training twice a week for eight weeks from Sept. 15 - Nov. 9. At least one of your training sessions each week must take place at an official Mayor’s 5K training site listed below. The other training session each week can be done at a training site or on your own, following the training regimen below. If you start training after the first week, you will still need to complete 16 training sessions with at least half of them occurring at an official training site in order to receive a free 5K t-shirt.

A trainer will provide you with a card to track your training progress. See card example The card must be stamped by a Metro Parks 5K trainer to verify your participation in a total of eight training sessions to receive a free 5K shirt.

As encouragement, at your first training session, you will receive a free one-day pass to the recreation center where you attended the training. Training participants will also have the opportunity to win other door prizes.

Training Schedules and Locations

Each location is following the same training plan, so runners may choose to train at different locations throughout the week. A range of days and times are offered to accommodate varying schedules.

Location Phone Monday Tuesday Wednesday Thursday Friday Saturday
Coleman Park 862-8445 6:00 PM N/A 6:00 PM N/A N/A N/A
East Park 862-8448 5:30 PM N/A N/A N/A 9:00 AM N/A
Hadley Park 862-8451 N/A 6:00 PM 9:00 AM N/A N/A N/A
Hartman Park 862-8479 N/A 7:15 AM N/A 7:15 AM N/A N/A
McCabe Park 862-8457 N/A N/A N/A 6:00 PM N/A 9:00 AM
Sportsplex 862-8480 N/A 5:30 PM N/A 5:30 PM N/A N/A

Each training session will begin with an easy 5 minute warm-up walk, and conclude with a 10 minute cool-down of easy walking and gentle stretching.

Week Day 1 Training Day 2 Training
1 15 min walk/run combo
(2:00 min/1:00 min)
1 mile walk/run combo
(2:00 min/1:00 min)
2 20 min walk/run combo
(2:00 min/1:00 min)
1.5 mile walk/run combo
(2:00 min/1:00 min)
3 25 min walk/run combo
(3:00 min/1:30 min)
2 mile walk/run combo
(3:00 min/1:30 min)
4 25 min walk/run combo
(3:00 min/1:30 min)
15 minute jog
20 minute brisk walk
5 30 min walk/run combo
(3:00 min/2:00 min)
20 minute jog
15 minute walk
10 minute jog
6 30 min walk/run combo
(3:00 min/2:00 min)
1 mile jog
1 mile walk
1 mile jog
7 35 min walk/run combo
(3:00 min/3:00 min)
1.5 mile jog
0.5 mile brisk walk
1 mile jog
0.5 mile brisk walk
8 35 min walk/run combo
(3:00 min/2:00 min)
0.5 mile brisk walk
2 mile jog
0.5 mile brisk walk

Train with the Mayor!

Mayor Karl Dean will attend a training session at each of the six training sites. Join the Mayor for training on these dates:

Tuesday, Oct. 1 — Hartman — 7:15 a.m.
Saturday, Oct. 5 — McCabe — 9 a.m.
Friday, Oct. 11 — East — 9 a.m.
Monday, Oct. 14 — Coleman — 6 p.m.
Wednesday, Oct. 23 — Hadley — 9 a.m.
Thursday, Nov. 7 — Centennial Sportsplex — 5:30 p.m.

Mayor's Training Schedule Flyer