Advanced (Spicy) 5K Program

August 19th – October 11th, 2025

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. The program is coached by RRCA Certified Running Coaches.

Cost

$25

Time & Place

  • Start Date:  The program formally kicks off at 6:30pm on Tuesday, August 19. However, an optional meet-n-greet easy run will occur at 7am on Saturday, 16 August at Herbert Wells Ice Rink
  • Duration: 8 weeks (ending Saturday, October 11)
  • Target Graduation Race: There is no dedicated graduation race for this training. You may independently set your race goal to any upcoming 5K you’d like or join us for College Park parkrun* in mid-October for an informal “graduation” race.

*Please pre-register for College Park parkrun to receive your free timing barcode.

Program Structure

The training consists of two to three Key Workouts per week, usually on Tuesdays, Thursdays, and Saturdays.  Key workouts are designed to increase V02Max and running fitness and will include flat track intervals, hill intervals, tempo runs, and race simulation workouts.  Participants are expected to complete at least one other low-intensity cardio workout on their own per week (easy run, cycling, swimming, rowing, etc.) to build aerobic capacity.

Training Group Workouts:

Weekly run days and times are set per the below schedule. Run locations will fluctuate between the listed locations. Coaches will send an email to participants at the start of each training week detailing the week’s specific workouts and locations.

  1. Interval – Tuesdays at 6:30 pm
    1. Herbert Wells Ice Rink, College Park (Google Maps Link)
    2. Ludwig Field, UMD, College Park (Google Maps Link)
  2. Tempo, Hill, or Race Simulation – Thursdays at 6:30 pm
    1. Herbert Wells Ice Rink, College Park (Google Maps Link)
    2. Glenn Dale Splash Park, Glenn Dale (Google Maps Link)
  3. Hill or Race Simulation – Saturdays at 7:00 am
    1. Greenbelt Park, Greenbelt (Google Maps Link)
    2. College Park parkrun (Google Maps Link)

Race/Program Requirements

  • Anyone ages 18 and up
  • Ability to run a continuous 5K at any pace
  • Participants should be averaging at least 3 weekly runs and/or 12 miles per week by the time the program begins.
  • An active PGRC club membership is required. If you are not yet a member, you will be prompted to join PGRC during registration.

Required Supplies & Equipment

  • Water (bring to every session)
  • Proper running shoes and attire

Recommended Supplies & Equipment

  • Hat with a visor
  • Sunglasses
  • Sunscreen
  • Watch, stopwatch or an app for interval timing purposes
  • Headlamp and/or reflective clothing (for later in the program when it starts getting dark earlier)

Medical Clearance

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

REGISTER HERE

If you’re interested but have more questions, come and join us at any of the weekly club runs or email us at training@pgrc.org.

We look forward to training with you!