Advanced 5K Program

June 15th – August 11th, 2024

This Advanced 5K program is an 8 week training program for runners of all levels who are looking to improve on their current 5K time, increase their V02 Max, or generally build speed and fitness in a structured environment. PGRC’s Women’s Distance Festival 5k and Men’s 5k is the targeted graduation race on August 11th, 2024. The program is coached by RRCA Certified Running Coaches.

Please Noteour first informal meeting will be Saturday, June 15 at Greenbelt Park; the first programmed workout will be Tuesday, June 18.


The Advanced 5K is open to runners of all levels looking to improve speed through structured training who are currently able to run 3 or more miles (at any pace).  If you have been away from the sport for a while, or prefer a run-walk method, we encourage you to register for the Running Start training program instead.


The training consists of two to three Key Workouts per week, usually on Tuesdays, Thursdays, and Saturdays.  Key workouts are designed to increase V02Max along with running fitness and will include flat track intervals, hill intervals, tempo runs, and race simulation workouts.

  • Tuesday Evening Training Run: Interval Training – begins at 6:30pm. Training will generally be held at Kehoe Track, University of Maryland, College Park.
  • Thursday Evening Training Run: Tempo, Hill, or Race Simulation Runs – begins at 6:30pm at the Herbert Wells Ice Arena in College Park or the Greenbelt PGRC Fun Runs once they begin.  Usually Tempo, Hill, or Race Simulation Runs
  • Saturday Morning Training Run: Hill or Race Simulation Runs – begins at 8:00am (may switch to 7:00am later in the program due to heat).  Training will generally be held at Greenbelt National Park or College Park ParkRun.


Anyone ages 18 and up with the ability to run 3 miles continuously.  Participants should be averaging at least 3 weekly runs and/or 12 miles per week by the time the program begins.


Active PGRC club membership is required. If you are not a member, you will be prompted to join PGRC during registration.


If you are under medical care, have a medical condition or have not exercised recently, we recommend that you secure a clearance from your doctor before participating in this or any training program.


  • Water bottles (bring to every session)
  • Proper running shoes


  • Hat with a visor
  • Sunglasses
  • Sunscreen
  • Watch, stopwatch or an app for timing purposes

Register for the Spicy training today!

Note: The Women’s Distance Festival 5k and Men’s 5k Race registration is not included in program fee. Please register for the WDF Race on its RunSignup page.