Race Against Racism 5 Mile Training Plan
Use our annual Race Against Racism to motivate you to get yourself in peak
shape this winter. Start training now and nail the race on April 25. The earlier
you start, the more time you can spend on improving your pace and overall
fitness.
Week
1
2
3
4
5
6
7
8
9
10
Additional
Weeks
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Rest or
Rest or
15 min Rest 20 min 15 min Cross 20 min Cross
Train
Train
Rest or
Rest or
15 min Rest 20 min 15 min Cross 25 min Cross
Train
Train
Rest or
Rest or
15 min Rest 25 min 20 min Cross 30 min Cross
Train
Train
Rest or
Rest or
2 miles Rest 3 miles 2 miles Cross 30 min Cross
Train
Train
Rest or
Rest or
2 miles Rest 3 miles 3 miles Cross 35 min Cross
Train
Train
Rest or
Rest or
3.5
2 miles Rest
3 miles Cross 35 min Cross
miles
Train
Train
Rest or
Rest or
3.5
2 miles Rest
3 miles Cross 30 min Cross
miles
Train
Train
Rest or
Rest or
2.5
Rest 4 miles 3 miles Cross 40 min Cross
miles
Train
Train
Rest or
Rest or
3 miles Rest 4 miles 3 miles Cross 45 min Cross
Train
Train
Rest or
Rest or
4.5
3 miles Rest
3 miles Cross 50 min Cross
miles
Train
Train
Continue to build endurance and speed. Do not increase
overall mileage by more than 10% per week. Make small
increases in pace based on your ability.
April 13 - 19 3 miles
Rest
3 miles 2 miles
April 20 - 26 2 miles
Rest
3 miles
Rest
Rest or
Cross
Train
30 min
Rest or
Cross
Train
Rest
5 Miles
Rest &
Relax
Please be respectful of others wanting to use treadmills. If people are
waiting, limit your run to 30 minutes.
This training plan is intended to supplement your overall fitness program.
See a YWCA trainer to learn how weight-lifting, cross-training, core work
and stretching can improve your running performance.