5k 8-week ProgramDesigned for the snow ❄️

Winter Running Guidelines (quick but important)

• Effort over pace — snow = slower, that’s normal

• Wear trail shoes or grippers if possible

• Shorten stride, increase cadence

• Warm up indoors 5–10 min (jumping jacks, leg swings)

• If conditions are unsafe → treadmill or strength swap

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Weekly Structure (4 days/week)

• 2 easy runs

• 1 long run

• 1 strength or cross-training day

Rest or gentle walking/yoga on other days.

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Weeks 1–2: Build the habit

Goal: Consistency + footing confidence

Run 1: 20–25 min easy

Run 2: 20 min run / walk (3 min run, 1 min walk)

Long Run: 25–30 min easy

Strength Day:

• Squats

• Reverse lunges

• Glute bridges

• Calf raises

• Core (plank, dead bug)

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Weeks 3–4: Endurance focus

Run 1: 25–30 min easy

Run 2: 20–25 min steady (comfortably hard)

Long Run: 35–40 min

Strength Day:

• Step-ups

• Single-leg Romanian deadlifts

• Side lunges

• Calf raises

• Core rotation

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Weeks 5–6: Strength + controlled speed

Run 1: 30 min easy

Run 2: Intervals

• 5 min easy

• 4 × (2 min faster / 3 min easy)

• Cool down

Long Run: 40–45 min

Strength Day:

• Split squats

• Lateral band walks

• Single-leg balance drills

• Core stability

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Week 7: Peak week

Run 1: 30 min easy

Run 2: 20 min steady

Long Run: 45–50 min

Strength: Light + mobility only

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Week 8: Taper + Race Week

Run 1: 20–25 min easy

Run 2: 15 min with 3 × 30-sec pickups

Race Day: 🎉 5K

• Run by effort, not pace

• Stay relaxed on slippery sections

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Optional Snow-Specific Swaps

If snow is brutal:

• Treadmill run (1–2% incline)

• Elliptical / bike (same time)

• Snowshoeing = excellent endurance