Want to train for 5k or 10k?

Starting out

Want to GLOW with us but don't exercise on a normal basis?  Want to use GLOW as a good motivation to get started on your fitness/health?!


Great!  We would love to help you!!

First things, first.

It helps to have a deadline and a reason to start training.  So we recommend registering first.


Then, on the days you don't want to be active, you have the internal motivation- you have to be ready by March 4.

Second thing...

We recommend getting a great running playlist.  Pick music that makes you feel excited, energized, and happy.


Then get something comfortable to run in- you don't have to go to the LuLuLemon store.  All you need is a comfy pair of shorts, tshirt, and tennis shoes.

Training for a 5k

Here is a safe, 9 week plan to help you get to your goal of the GLOW 5K.


If you start earlier than 9 weeks prior to race day, then you can repeat weeks and take the training slower!


Do the weekly workout 3-4 times a week.  Take rest days in between.


Week 1- run 1 min, walk 90 sec (repeat 8 times)

Week 2- run 2 min, walk 1 min (repeat 7 times)

Week 3- run 4 minutes, walk 1 min (repeat 6 times)

Week 4- run 6 minutes, walk 2 min (repeat 4 times)

Week 5- run 9 minutes, walk 2 min (repeat 3 times)

Week 6- run 12 min, walk 1 min (repeat 2 times)

Week 7- run15 minutes, walk 1 min (repeat 1 time)

Week 8- Run 30 minutes

Week 9- Run 30 minutes, rest 2 days before, then come run your GLOW 5K!

Training for a 10k

Training for a 10k takes more time if you haven't been active.  Its great to start with a 5k and then progress.


If you have run 5k's and want a challenge, then join us for our 10k!  It runs past Neyland Stadium along the Neyland Greenway, then feeds back into our 5k route.


Make sure to run 3 times a week, 1 run being a longer distance run.  It is recommended to add strength training into your schedule on your off days to build strength and endurance.


Week 1- Run 2 miles twice this week, with a long run of 3 miles 

Week 2- Run 2.5 miles twice this week, with a long run of 3.5 miles 

Week 3- Run 2.5 miles twice this week, with a long run of 4 miles

Week 4- Run 3 miles twice this week, with a long run of 4 miles

Week 5- Run a 3 mile, 2mile, and 4.5 mile run this week

Week 6- Run a 3 mile, 2 mile, and 5 mile run this week

Week 7- Run a 3 mile, 2 mile, and 5.5 mile run this week

Week 8- Repeat Week 7

Week 9- Run a 3 mile, 2 mile, rest 2 days, then run your GLOW 10k!

Want more running resources?

We LOVE sites such as runnersworld.come and active.com that help, encourage, and spur people on their fitness journeys!