2018 Women’s 5k Training Program


Welcome to the 2018 Women’s 5k Training Program. Below you will find links to all the information you need for the program. Prior to the first session, please read the General Information document. Also look at all three training plans and decide which training plan best fits your needs. The remaining documents are for your reference later in the program.

General Information

Training Plan A

Training Plan B

Training Plan C


Dynamic Warm-up Exercises


Short-Hold Static Stretches

Drill Set


First Session:

6 PM, Monday, June 4th

Talley Recreation Center, Baker Park, Frederick


Questions:  wdf5ktraining@steeplechasers.org


We look forward to running with you,

Syble, Casii, and Marti