The Santa Run is coming up on Saturday, December 14, and we’re here to help you get race-ready! Whether you’re a beginner looking to complete your first 5K or simply want to stay active this holiday season, our 4-week “Couch to 5K” training plan is designed for you. Developed by YMCA personal trainer Daniel Darling, this program combines gradual training with practical tips so you can cross the finish line with confidence!

Why a 4-Week Plan?

Preparing for a 5K doesn’t have to take months. With consistent effort, a 4-week plan can get you from couch to finish line. This program focuses on manageable steps each week, with a blend of recovery runs, speed intervals, and longer runs that gently build endurance. This structure makes training accessible, enjoyable, and achievable—even for those with a packed holiday schedule!

Weekly Breakdown: How It Works

The program is built around three types of workouts each week:

  • Recovery Runs: These are slower-paced runs that give your body time to adjust to the mileage without overworking your muscles.
  • Speed Runs: Short bursts of running at a faster pace, perfect for building stamina and getting you comfortable with a faster pace.
  • Long Runs: Steady runs that increase in length each week, allowing your body to build endurance in a sustainable way.

Here’s what each week of training will look like:

Week 1: Get Started!

This week, we’re easing into the routine. Starting with short recovery runs and basic speed intervals, you’ll begin building a foundation of strength. Our first training tip? Time Management! Finding time for training is key, especially with the holiday season upon us. Try scheduling your runs in the morning or on lunch breaks for an easy fit into your day.

  • Goal: Establish a rhythm and focus on form.
  • Tip: Don’t worry about speed; just keep moving!

Week 2: Build Your Endurance

In Week 2, we’re adding some distance to our recovery and long runs. Speed intervals will also help increase your stamina. This week’s tip is about Consistency. Staying consistent with each training day is what will make the most difference in your endurance and overall progress.

  • Goal: Run at a comfortable pace that you could hold for the full duration.
  • Tip: If you miss a day, don’t worry—just pick back up and keep going!

Week 3: Power Up with Hills

This week, we’re introducing hill workouts to build strength. Hill running is a great way to improve both your physical endurance and mental stamina. For our third tip, we’re focusing on Mindset. Running hills might feel tough, but with a positive outlook and small, steady steps, you’ll be amazed at your progress!

  • Goal: Build strength
  • Tip: Stay focused on your form—short, quick steps and a slight forward lean make all the difference.

Week 4: Race Week Prep

Race week is here! Week 4 is about light runs and staying fresh. Tapering your workouts (keeping them short and easy) will help you feel rested and ready to run on Saturday. Our final training tip is Race Day Prep. Lay out your running gear the night before, get a good night’s sleep, and remember to stay hydrated. You’ve worked hard to get here, so now it’s time to enjoy the experience!

  • Goal: Relax, stay loose, and prepare for race day.
  • Tip: Visualize crossing the finish line strong and smiling—it’ll give you that extra boost of confidence!

 

Download the 4-Week 5K Training Plan