Obstacle Race, Nike Athlete + 5K Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training! (Photo: RunKarlaRun.com)

A friend of mine, who’s not a runner, recently asked me for a training plan. Her husband—a chronic marathoner—signed her up for a Spartan Race. She’s run two 5Ks and a 2-miler in the past, but not recently. So she wanted something that would help her start from scratch. I’m guessing most of you have a similar friend, who sooner or later is going to sign up for that 5K or obstacle race and not know where to begin.

Thankfully, I’ve curated a few training plans for SHAPE.com with the help of top coaches, including a 5K training plan for total beginners, an obstacle race training plan, and Nike “all-around” training plan that mixes running, strength training, and yoga.

Nike+ NYC Training Plan to Become a Better Athlete

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training at Niketown in NYC (Photo: Nike)

Every day, Nike+ NYC coaches lead runs and workouts for all skill levels on the streets of the Big Apple, using the city as a gym—no equipment needed.

But you don’t have to live in NYC to “Just Do It” with Nike+ NYC Run Club Head Coach Chris Bennett and Nike+ NYC Master Trainer Traci Copeland, who teamed up to design this exclusive plan for Shape.

With three days of training, two days of running, and two flex days per week, the plan integrates Nike+ Training Club and Nike+ Running to make you a stronger, faster, and fitter athlete, whether you’re simply looking to stay in shape or getting ready for a race.

Follow the plan at SHAPE.com.

Diva Dash Obstacle Race Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Monkeying around at SHAPE Diva Dash (Photo: RunKarlaRun.com)

The annual Shape Diva Dash is dotted with fun obstacles sure to challenge your balance, strength, and speed. To help you dominate any 5K adventure run, this obstacle race training plan blends running, strength, balance, and agility training to help you finish strong.

No equipment required—just a pair of running shoes, a watch, and a nearby park or playground where you can play like a kids again.

Find the plan at SHAPE.com.

Beginner’s 5K Training Plan

Testing Nike LunarTempo at Mile High Run Club

Rocking a treadmill workout in red lipstick (Photo: Nike)

A record 42 million people run at least six days a year in the U.S.—a 70 percent increase in the last decade according to the National Sporting Goods Association. Another 19.5 million run 25 to 109 days per year, while 10 million hit the pavement 110 days or more. Want to be one of them?

This beginner’s guide to running and 5K training plan, designed by USA Track & Field certified coach Jason Fitzgerald of Strength Running, will take you from total newbie to tackling 3.1 miles at a time in a mere six weeks.

Check it out at SHAPE.com.

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Karla Bruning

About 

Karla Bruning is a race announcer at the TCS New York City Marathon + other major events, TV host for the New York City Triathlon + contributor to Shape, Redbook, Runner's World + other publications. She used to report for Newsweek but spent her free time squeezing in workouts. Now it's her job. She's run 8 marathons, 30 halves, 10 triathlons + open water swims. When she's not running, talking about running or writing about running, she's snuggling her baby, spoiling her dog + compulsively traveling.

2 Comments Add Yours ↓

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  1. 1

    I will definitely have to check these out. I’m finding that I’m being a bit too hit-or-miss lately, and I want to be a bit more methodical so I don’t end up injured again! (Though still deciding if I want to train for something “official.”)

    Hope all is going well with your comeback from injury!
    Diann recently posted..Triumph, Running, and My New Article on Runner’s WorldMy Profile



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