C25K Training

Join Runnin’ Gear to train for the 2026 Angels’ Place Race with a Couch to 5K (C25K) Training Program (There is no cost for the training, but participants need to register for the Angels’ Place Race @ angelsplacerace.org). 

Angels’ Place Race Participants can join Runnin’ Gear on Thursdays and Saturdays to prepare while using Tuesdays as a homework day where they can do their workout on their own.  This will be co-branded Runnin’ Gear and Angels’ Place Race Training.  Refer to http://www.myrunningear.com

C25K Training Schedule with Runnin’ Gear:

 Week 1 (March 9th- March 15th) 

Tue	Thu	Sat
Run 1 min / Walk 1.5 min × 8 (20 min)	Run 1 min / Walk 1.5 min × 8	Easy Run/Walk – repeat either weekday workout

 Week 2 (March 16th- March 22nd)

Tue	Thu	Sat
Run 2 min / Walk 2 min × 6 (24 min)	Run 2 min / Walk 2 min × 6	Confidence Run – smooth & relaxed

 Week 3 (March 23th – March 29th)

Tue	Thu	Sat
Run 3 min / Walk 2 min × 5	Run 3 min / Walk 2 min × 5	Long Easy Session – keep it chill

 Week 4 (March 30th -April 5th)

Tue	Thu	Sat
Run 5 min / Walk 2 min × 4	Run 5 min / Walk 2 min × 4	Endurance Builder

 Week 5 (April 6th – April 12th)

Tue	Thu	Sat
Run 8 min / Walk 2 min × 3	Run 8 min / Walk 2 min × 3	Long Run – slow is strong

 Week 6 (April 13th-April 19th)

Tue	Thu	Sat
Run 10 min / Walk 1 min × 3	Run 10 min / Walk 1 min × 3	Steady & Smooth

 Week 7 (April 20th-April 26th)

Tue	Thu	Sat
Run 15 min / Walk 1 min / Run 10 min	Same as Tuesday	Finish Feeling Proud

 Week 8  (April 27th-May 3rd)

Tue	Thu	Sat
Run 20–25 min continuous	Run 20 min easy	Dress Rehearsal Run

 Week 9 – RACE WEEK  (May 4th-9th)

Tue	Thu	Sat
20 min easy jog	10–15 min shakeout	RACE DAY – 5K!

Whether you’re new or experienced to walking or running a road race I suggest you follow a training program.  Training programs are designed to help you build from your current physical condition to either complete or compete depending upon your personal goal.  There are many training programs available on the “App” Stores for your phone.  In the past our training groups have use the C25K or C210K.  Most of the apps have a free version with daily training plan for 8 or more weeks (more for the longer distances).

A few thoughts that may be helpful.

1. Set a goal;
   1. Whether this is your first race or one hundredth it is important to have a final goal.  Having a goal will help keep you going on those days you would rather stay in bed.  Examples:  Just finish the race, loss weight, finish in the top half of the race participants, etc.
2. Set a weekly target to help achieve your goal;
   1. When training for a race several month away it is easier to have an intermediate targets.  Examples:  complete training for the week per the training program, train 3 times this week, add some distance or time to a walk or run, etc.
3. Not every training session will be an improvement over the last one.  Some days just getting through the workout is a win.

Thank you for supporting Angel’s Place.

C25K 8 week training guide