PGRC Spicy 5k Training - Summer 2025

PGRC Spicy 5k Training - Summer 2025

Dates: August 19, 2025 - October 11, 2025

Location: Greenbelt, MD 20768 US

Price: $27.50

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. There is no dedicated "graduation" race for this training, you may use it for any upcoming 5K you'd like or join us for College Park parkrun in mid-October for an informal "graduation" race. The program is coached by RRCA Certified Running Coaches.

Program Structure: The Spicy 5K 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. 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.

Requirements: 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.