PGRC Spicy 5k Training - Summer 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. 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.
 
Please Note: Our first informal meeting will be Saturday, August 16 at Herbert Wells Ice Rink; the first programmed workout will be Tuesday, August 19.
 
Participants: The Advanced 5K is open to runners of all levels looking to improve speed through structured training who are currently able to continuously run 3 or more miles (at any pace).  If you have been away from the sport for a while, or prefer a run-walk method, we encourage you to register for the Running Start training program, which kicked off June 14 and goes through August 10.
 
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.

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. The program kicks off with an optional meet-n-greet easy run at 7 am on Saturday, August 16 at Herbert Wells Ice Rink. 

Tuesday Evening Training Run: Interval Training - begins at 6:30pm. Training will generally be held at the Herbert Wells Ice Arena in College Park or the Kehoe Track at University of Maryland.

Thursday Evening Training Run: Tempo, Hill, or Race Simulation Runs - begins at 6:30pm at the Herbert Wells Ice Arena in College Park or Glenn Dale Splash Park in Glenn Dale. Usually Tempo, Hill, or Race Simulation Runs

Saturday Morning Training Run: Hill or Race Simulation Runs - begins at 7:00am. Training will generally be held at Greenbelt National Park in Greenbelt or College Park parkrun in College Park. 

Program 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.
 
Membership Status:  Active PGRC club membership. If you are not a member, you will be prompted to join PGRC during registration.
 
Medical Clearance: If you are under medical care, have a medical condition or have not exercised recently, we recommend that you secure a clearance from your doctor before participating in this or any training program.
 
Required Supplies and Equipment:
 
Water bottles (bring to every session)
Proper running shoes & attire

Suggested Supplies and Equipment
 
Hat with a visor
Sunglasses 
Sunscreen
Watch, stopwatch or an app for timing purposes