Santa Rosa 5K/10K/Half Marathon Races

Come join the Resilient Body Team in Sant Rosa August 23rd and 24th, 2025!

Ready to Run??

We look forward to seeing you all August 23rd and 24th. We will be meeting the race start shortly before the beginning of the half marathon. More details coming soon...

The Santa Rosa Marathon returns August 23-24, 2025. Treat yourself to scenic miles through beautiful Sonoma County. Whether you run the 5K, 10K, half marathon, or marathon, we'll be joining you at the finish for an awesome after-party. Plus, all marathon finishers will take home a bottle of wine from Deloach.

For the HALF MARATHON TRAINING PLAN, see options below. Links for the 5K training plan and 10K training plan.

Person running on a vibrant green meadow with wildflowers, surrounded by pine trees and a mountainous landscape under a blue sky.

Last Minute 4 Week Run Template..

The following is  a 4-week, 2X per week 5K training plan that keeps it simple while focusing on Zone 2 endurance and intervals (tempo or hill sprints). If you haven’t started running yet, this is for you.

Please let us know if you need amore specific plan!

Weekly Structure

  • Day 1: Zone 2 Endurance Run – Accumulate time at an easy effort (~60-70% max HR) to build aerobic capacity.

  • Day 2: Interval Workout – Rotate between tempo efforts and hill sprints depending on preference.

4-Week 5K Training Plan (2 Days per Week)

Week 1

  • Day 1 (Z2 Run): 3 miles @ Z2-- Please consider doing a :30on/:30off walk/jog for your first day if you have not run at all lately.

  • Day 2 (Intervals): 3 x 5 min @ 85-90% effort (90s recovery) or 6 x 30s hill sprints (walk/jog down recovery)

Week 2

  • Day 1 (Z2 Run): 3-3.5 miles @ Z2 EASY (60-70%

  • Day 2 (Intervals): 2 x 8 min @ 85% effort (2 min recovery) or 8 x 20s hill sprints

Week 3

  • Day 1 (Z2 Run): 3.5-4 miles @ Z2 (70%)

  • Day 2 (Intervals): 3 x 6 min @ 5K pace (90s recovery) or 6 x 40s hill sprints

Week 4 (Race Week – Taper & Sharpening)

  • Day 1 (Z2 Run): 3 miles @ Z2 (reduce volume)

  • Day 2 (Intervals): 3 x 2 min strides @ race pace (full recovery)

Key Notes

  • Warm-up & Cool-down: 10 minutes of easy jogging and mobility drills.

  • Adjust Based on Feel: If hills aren’t preferred, swap for tempo runs.

  • Taper Week: Reduce volume in Week 4 while keeping some intensity.

This plan will help you build endurance, strength, and speed in just 4 weeks. Let us know if you want adjustments! 🚀