Santa Rosa 5K/10K/Half Marathon Races

🏃‍♀️ 10K Training Plan for Lifters (August 2025)

The 10K is the perfect blend of challenge and manageability for gym-goers who want to dabble in running without giving up their strength work.

Choose between one or two running days per week.

🟢 10K – 1x/Week (Thursdays)

Week 1 (June 19):
Workout: 2 miles easy
Warm-up/Cool-down: Jog or walk 5–10 min. Optional drills and cooldown.
Notes: Ease in and focus on breathing rhythm.

Week 2 (June 26):
Workout: 2.5 miles with 2 x 20s strides
Warm-up/Cool-down: Jog 5–10 min. Add drills. Cool down jog/walk.
Notes: Insert strides after mile 1. Walk 1 min between.

Week 3 (July 3):
Workout: 3 miles steady
Warm-up/Cool-down: Jog + optional mobility drills. Walk after.
Notes: Controlled but consistent pacing.

Week 4 (July 10):
Workout: 4 miles (walk/run as needed)
Warm-up/Cool-down: Start slow, walk breaks okay.
Notes: Focus on time on feet over pace.

Week 5 (July 17):
Workout: 4 miles w/ 3 x 30s pickups
Warm-up/Cool-down: Jog, light drills, cool down jog.
Notes: Include surges every 1 mile to build speed.

Week 6 (July 24):
Workout: 5 miles steady
Warm-up/Cool-down: Jog 10 min, light drills, stretch after.
Notes: Longest run so far — build confidence.

Week 7 (July 31):
Workout: 3 miles with 6 x 30s strides
Warm-up/Cool-down: Jog + drills, strides, cooldown.
Notes: Fast relaxed strides with 60–90s walking rest.

Week 8 (Aug 7):
Workout: 2 miles easy
Warm-up/Cool-down: Walk or jog before and after.
Notes: Let this be a true recovery run.

Week 9 (Aug 14):
Workout: 1–2 miles shakeout
Warm-up/Cool-down: Light jogging. Optional drills.
Notes: Keep it fun and relaxed.

🟡 10K – 2x/Week (Tuesdays & Thursdays)

Week 1 (June 18 & 20):
Tues: 3 x 30s strides
Thurs: 2 miles easy
Notes: Light intro. Focus on form and routine.

Week 2 (June 25 & 27):
Tues: 4 x 400m @ 5K pace
Thurs: 2.5 miles steady
Notes: Rest 90s–2 min between reps. Control effort.

Week 3 (July 2 & 4):
Tues: 5 x 1 min hills
Thurs: 3 miles steady
Notes: Sprint up, walk down = rest.

Week 4 (July 9 & 11):
Tues: 2 miles w/ last 5 min tempo
Thurs: 4 miles (walk/run ok)
Notes: Stay relaxed but focused. Walk if needed Thursday.

Week 5 (July 16 & 18):
Tues: 6 x 1 min on/1 min off
Thurs: 4 miles steady
Notes: Fartlek intervals — go by feel.

Week 6 (July 23 & 25):
Tues: 3 miles w/ 3 x 30s pickups
Thurs: 5 miles steady
Notes: Insert pickups in second half of Tuesday’s run.

Week 7 (July 30 & Aug 1):
Tues: 3 x 4 min tempo
Thurs: 3 miles easy
Notes: 2 min jog rest. Keep Thursday light.

Week 8 (Aug 6 & 8):
Tues: 2 miles recovery
Thurs: 2 miles easy
Notes: Drop volume, maintain rhythm.

Week 9 (Aug 13 & 15):
Tues: 1 mile jog
Thurs: 1–2 miles shakeout
Notes: Short and sweet. Get ready to race!

🏃 5K Training Plan for Lifters (August 2025)

The 5K is fast, approachable, and perfect for strength athletes who want a fun goal this summer. You’ll get faster without burning out.

Choose between one or two running days per week.

🟢 5K – 1x/Week (Thursdays)

Week 1 (June 19):
Workout: 1.5 miles easy
Warm-up/Cool-down: Walk or jog before. Optional drills.
Notes: Keep it mellow. Just get moving.

Week 2 (June 26):
Workout: 2 miles w/ 2 strides
Warm-up/Cool-down: Jog + drills. Cool down jog.
Notes: Strides = 20s at fast but relaxed pace. Walk 1 min between.

Week 3 (July 3):
Workout: 2.5 miles steady
Warm-up/Cool-down: Jog 5–10 min, cool down jog.
Notes: Try to keep consistent effort without walking.

Week 4 (July 10):
Workout: 3 miles (walk/run ok)
Warm-up/Cool-down: Start and finish with a walk or jog.
Notes: Take short walking breaks if needed to finish strong.

Week 5 (July 17):
Workout: 3 miles w/ 3 pickups
Warm-up/Cool-down: Jog + drills. Easy cooldown.
Notes: Include 3 x 20s faster segments during miles 2–3.

Week 6 (July 24):
Workout: 3.5 miles steady
Warm-up/Cool-down: Full warm-up and cooldown.
Notes: Longest run so far — pace wisely.

Week 7 (July 31):
Workout: 2.5 miles w/ 4 strides
Warm-up/Cool-down: Light drills. Walk/jog to finish.
Notes: Build quick turnover but stay smooth.

Week 8 (Aug 7):
Workout: 2 miles easy
Warm-up/Cool-down: Gentle jog and walk.
Notes: Keep things easy and rhythmic.

Week 9 (Aug 14):
Workout: 1–1.5 miles shakeout
Warm-up/Cool-down: Light movement. Optional stretch.
Notes: Stay relaxed — you're ready!

🟡 5K – 2x/Week (Tuesdays & Thursdays)

Week 1 (June 18 & 20):
Tues: 3 x 20s strides
Thurs: 1.5 miles easy
Notes: Start light. Form over pace.

Week 2 (June 25 & 27):
Tues: 4 x 1 min hill sprints
Thurs: 2 miles steady
Notes: Walk down after each hill.

Week 3 (July 2 & 4):
Tues: 5 x 1 min fartlek
Thurs: 2.5 miles easy
Notes: Easy/moderate bursts with 1 min jog rest.

Week 4 (July 9 & 11):
Tues: 2 miles w/ 2 x 30s tempo
Thurs: 3 miles (run/walk ok)
Notes: Pick up pace briefly to build confidence.

Week 5 (July 16 & 18):
Tues: 3 miles steady
Thurs: 3 x 3 min intervals
Notes: 90s rest between intervals.

Week 6 (July 23 & 25):
Tues: 2.5 miles w/ 3 strides
Thurs: 3.5 miles steady
Notes: Smooth effort. Let it build.

Week 7 (July 30 & Aug 1):
Tues: 2 miles easy
Thurs: 3 miles w/ pickups
Notes: Surge briefly in the second half.

Week 8 (Aug 6 & 8):
Tues: 1.5 miles jog
Thurs: 2 miles recovery
Notes: Let the legs come back to life.

Week 9 (Aug 13 & 15):
Tues: 1 mile jog
Thurs: 1–2 miles shakeout
Notes: Keep the vibe chill — race day is coming.

🧠 FAQ & Glossary

What is a Tempo Run?
A "tempo" run is a controlled effort at a “comfortably hard” pace — typically the fastest you can sustain for 20–30 minutes without falling apart. Expect labored but rhythmic breathing.

What are Strides?
Strides are short accelerations (15–30 seconds at ~80–90% effort) used after easy runs or warm-ups to improve leg turnover, speed, and form. Walk or jog for 1–2 minutes between reps.

What does Zone 2 mean?
Zone 2 is your aerobic sweet spot. You can breathe through your nose or hold a conversation without gasping. This builds your base, teaches fuel efficiency, and improves heart health.

How should I warm up before a run?
Start with 5–10 minutes of light jogging, then try dynamic drills (butt kicks, high knees, skips). Add a few strides before faster workouts.

How should I cool down?
Slow jog or walk for 5–10 minutes. Follow with light stretching or foam rolling if needed.

What if I miss a day?
Don’t panic. Just skip it or move things around. Avoid back-to-back hard runs. The body adapts with consistency, not perfection.