Training Program

Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. This eight-week training schedule will help get you to the finish line.

Download Training Program Information

Download Athletic Development Training Guide


Training Tips from the Experts at Mercy HealthPlex

  1. The most common over-dominant muscles in runners are the calves, hamstrings, hip flexors, and IT Bands. Stretching these muscles will help prevent strains.
  2. The most common weak muscles in runners are the glute medius, glute maximus, and anterior tibialis. Strengthening them will make the joints more stable and reduce chances for injury.
  3. Balance exercises are extremely important to developing proper joint stabilization in runners and are commonly overlooked.
  4. When you run, muscles must produce force, stabilize force, and decelerate force. Most runners forget about the last two and don't train for those needs.
  5. The joints and legs are only as strong as they are stable. Stability exercises are key to optimize running.
  6. Sprint work and interval training is key to minimizing your race times, because it helps you break away from the pack.
  7. Resistance Training, Balance Training, Core Training, and Plyometrics are key to a runners success. Regular practices improves body composition as well.
  8. Lateral movement strengthening can actually increase speed in runners due to increased hip stability and less compensation patterns.

Visit the Mercy HealthPlex website to find out more about Plex Training Programs.