Run/Walk Programs For 5K Race
Our Individualized and Group Run/Walk Programs are ideally suited for athletes with no prior road racing or running experience, or have taken a long-time break from running. Based on established run walk protocol, these programs utilize intervals of short runs with walking breaks, gradually progressing to longer runs and shorter walks. The 8-week courses prepare athletes for their first 5K race.
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Our Run Programs cater to runners with varying levels of conditioning and road race experience. Based on Daniels' Running Formula, authored by Jack Daniels, PhD, "the world's best running coach," these programs utilize the VDOT system. Each program involves a combination of running paces, from easy to fast repetition. Workouts are precisely designed to stress your current fitness level, promoting breakthroughs to new levels of performance.
Individualized Run Programs
Designed for runners of all abilities with specific race objectives. The 8 to 18 week courses prepare runners for 5K to full marathon races. The program includes up to 5 weekly workouts. Coaching is done virtually with an in-person option at an additional fee.
Group Run Programs
Train together, improve together! Our group run programs include up to four virtual workouts per week, plus one weekly in-person workout, providing the perfect balance of flexibility and hands-on coaching.
Each session is limited to 10 participants, with a minimum of 4 to ensure personalized attention. We encourage friends and family with similar fitness levels to register together, fostering a supportive and enjoyable training environment.
For a customized training program for your group, contact Coach Neil at coachneil@sfcrunning.com.
For in-person workout locations, click here.
All of our programs provide fitness routines involving stretch and strengthening exercises. Each program begins with a dynamic stretch routine (the "warm-up") and end with a strength and static stretch routine (the "warm-down'). The focus of these routines is strengthen the core and postural muscles which promote proper running form.
Our certified personal trainers may provide individualized exercise sessions for an additional fee. These sessions will further strengthen the core and postural muscles as well as develop explosive speed with plyometric (jumping) and SAQ (speed, agility and quickness) exercises.
As athletic coaches, we can provide you with general nutritional guidance to insure that you are consuming the appropriate foods groups and hydration to complement your running programs.
If you need specific food guidance, our certified sports nutritionist can provide you with more in-depth guidance for an additional fee.
As you approach each of your races, we will provide you with guidance to help you prepare and execute your race day. We will provide you with race pacing, hydration and nutritional guidance and strategies to help maximize your race day performance.