Ruthie Dino Marshall 5k Training Plans

Choose the plan that matches your current fitness and your goal for race day: Walk to Run is for beginners or returning runners who want a safe, confidence-building path to finishing a 5K using run/walk structure and consistency-focused progressions; Run to Race is for runners already running a few days per week (often ~15–20 miles/week) who want a structured build with workouts like tempos, intervals, and a weekly long run to help them race stronger and more comfortably; and Race to PR is for consistent runners with a solid mileage base (often ~30+ miles/week) who want higher volume, more demanding sessions, and sharper race-specific work to push performance and chase a personal best—while still prioritizing recovery so they arrive fresh on race week.  Each plan includes day-by-day guidance plus weekly pro-tips on training, weather, recovery, mindset, and strength so you know exactly what to do all the way to race day.

Optional but highly recommended with any plan.

• • Strength Guide – Sessions A–D
    

  • Glossy of Terms Guide