VeloCity 5K & 9 Mile Training Program


VeloCity

 

Big Peach Running Co. is offering a FREE 8-week virtual training program for the VeloCity Atlanta 5K & 9-Mile event. The program is open to everyone and is designed to get beginners and intermediate runners across the finish line through this 8-week program. We provide a fun, supportive environment and team members that can help you achieve your goals along the way.

Most locations have group runs during the week, either Monday/Wednesday or Tuesday/Thursday. Check our Social Run page for dates & times. Depending on the program, you may have long runs on Saturday or Sunday (or both). We do have a few of our stores offering group runs on Saturday mornings. This program is virtual but if you feel comfortable running from our stores, you can use those for group runs.

COVID-19 Safety Guidelines For Social Runs

Please wear a mask while waiting for the run to start and when entering the store. Masks are not required during the run but please do your best to run 6 feet apart from each other.

Course Description

5K Course – This course is flat and fast with a slight twist – almost no pavement! The 5k will be traversing open grass fields and dirt roads. The greatest benefit is that there is absolutely “no traffic”. The entire course is contained within the farm. One aid station will support this distance.

9-Mile Course – Good mixture of flat/fast and some climbing. Scenic racecourse set on dirt roads with a great double track section. Come prepared to challenge yourself. Three aid stations will support this distance.

What Is Included? – It’s FREE!

  • Weekly e-mail with training related content & upcoming Saturday group run info
  • Video clinic library to get you ready for your race
  • E-mail access to your virtual coach who will answer your specific training questions
  • Socially distanced group runs from select Big Peach Running Co. locations
  • 5K or Trail Runner Peachy magnet after completing the race

VeloCity

5K Training Schedule

Beginner

This program is designed for those that are just starting to run or are limited by time and need a program that will meet their goal – finish a 5K. This program will incorporate 3 runs during the week and 2 walks to get you prepared for this distance.

NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 March 8 Rest 1.5 Miles 15 min. Walk 1.5 Miles Rest 1.5 Miles 30 min. Walk  ~ 7 Miles
2 March 15 Rest 1.75 Miles 15 min. Walk 1.5 Miles Rest 1.75 Miles 35 min. Walk ~ 7.5 Miles
3 March 22 Rest 2 Miles 15 min. Walk 1.5 Miles Rest 2 Miles 40 min. Walk ~ 8 Miles
4 March 29 Rest 2.25 Miles 15 min. Walk 1.5 Miles Rest 2.5 Miles 45 min. Walk ~ 9 Miles
5 April 5 Rest 2.5 Miles 20 min. Walk 2 Miles Rest 2.5 Miles 50 min. Walk ~ 10 Miles
6 April 12 Rest 2.75 Miles 20 min. Walk 2 Miles Rest 2.75 Miles 55 min. Walk ~ 11 Miles
7 April 19 Rest 3 Miles 25 min. Walk 2 Miles Rest 3 Miles 60 min. Walk ~ 12 Miles
8 April 26 Rest 3 Miles 2 Miles Rest Rest Race Day! Recovery ~ 8 Miles

Intermediate

This program is designed for those that have previously completed a 5K but would like to improve their time or improve their fitness so the distance becomes easier. This program will have you run up to 6 miles during training so that the 5K (3.1 miles) feels easier but also allows you to push the pace for those looking to improve their time.

NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 March 8 Rest 3 Miles 20 min. Tempo 3 Miles Rest 3 Miles 4 Miles Easy ~ 15 Miles
2 March 15 Rest 3 Miles 25 min. Tempo 3 Miles Rest 3 Miles 4 Miles Easy ~ 15 Miles
3 March 22 Rest 3 Miles 30 min. Tempo 3 Miles Rest 4 Miles 5 Miles Easy ~ 17 Miles
4 March 29 Rest 3 Miles 35 min. Tempo 3 Miles Rest Rest 3 Mile Tempo ~ 12 Miles
5 April 5 Rest 3 Miles 40 min. Tempo 3 Miles Rest 4 Miles 5 Miles Easy ~ 19 Miles
6 April 12 Rest 3 Miles 45 min. Tempo 3 Miles Rest 5 Miles 6 Miles Easy ~ 20 Miles
7 April 19 Rest 3 Miles 50 min. Tempo 3 Miles Rest 5 Miles Tempo 6 Miles Easy ~ 20 Miles
8 April 26 Rest 3 Miles 30 min. Tempo Rest Rest Race Day! Recovery ~ 8 Miles

9-Mile Training Schedule

Beginner

This program is designed for those that have run a 5K and are looking for a challenge or someone who can comfortably run a 10K and is looking to step up the distance but not quite ready for a half marathon. This program has 4 runs per week with the long run building up to get you ready for 9 miles. Cross-training can consist of swimming, cycling, or weight/resistance training.

NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 March 8 Rest 2 Miles 30 min. Tempo 3 Miles Rest 4 Miles 30 min. Xtrain ~ 11 Miles
2 March 15 Rest 3 Miles 35 min. Tempo 4 Miles Rest 5 Miles 30 min. Xtrain ~ 13 Miles
3 March 22 Rest 4 Miles 40 min. Tempo 3 Miles Rest 6 Miles 35 min. Xtrain ~ 15 Miles
4 March 29 Rest 4.5 Miles 45 min. Tempo 4 Miles Rest 5 Miles 35 min. Xtrain ~ 16 Miles
5 April 5 Rest 5 Miles 50 min. Tempo 3 Miles Rest 6 Miles 40 min. Xtrain ~ 18 Miles
6 April 12 Rest 5.5 Miles 55 min. Tempo 3 Miles Rest 7Miles 50 min. Xtrain ~ 20 Miles
7 April 19 Rest 6 Miles 60 min. Tempo 3 Miles Rest 8 Miles 60 min. Xtrain ~ 22 Miles
8 April 26 Rest 3 Miles 3 Miles Rest Rest Race Day! Recovery ~ 18 Miles

Intermediate

This program is designed for those that have run a 10K and are looking to step up the distance or as a way to build a base to start training for a half marathon in the Fall. This program has 5 runs per week with the long run building up to get you ready for 9 miles. Cross-training can consist of swimming, cycling, or weight/resistance training.

NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 March 8 Rest 3 Miles 45 min. Tempo 3 Miles Rest 5 Miles 3 Miles ~ 15 Miles
2 March 15 Rest 4 Miles 50 min. Tempo 3 Miles Rest 6 Miles 4 Miles ~ 18 Miles
3 March 22 Rest 4 Miles 55 min. Tempo 3 Miles Rest 4 Miles  3 Miles ~ 16 Miles
4 March 29 Rest 5 Miles 60 min. Tempo 4 Miles Rest 8 Miles 45 min. Xtrain ~ 23 Miles
5 April 5 Rest 5 Miles 65 min. Tempo 4 Miles Rest 4 Miles 3 Miles ~ 22 Miles
6 April 12 Rest 4 Miles 70 min. Tempo 5 Miles Rest 7 Miles 50 min. Xtrain ~ 20 Miles
7 April 19 Rest 6 Miles 75 min. Tempo 5 Miles Rest 9 Miles 60 min. Xtrain ~ 26 Miles
8 April 26 Rest 3 Miles 3 Miles Rest Rest Race Day! Recovery ~ 18 Miles


Terminology

Rest: It doesn’t matter if you’re a beginner or an elite runner, rest is an important part of any training plan. Your body can’t take advantage of the training if it’s not recovering from rest days.

Run: The mileage indicated in each program is what you should run on that particular day. Beginners, it’s okay if you stop to walk or do run/walk intervals at the beginning. Speed and pace is not something you need to be concerned about. The goal is to cross that finish line. The runs during the week should feel difficult but they will get easier. The Saturday long runs should be run at an easier effort. You should be able to run and have a conversation with someone.

XTrain: Any other aerobic activity besides running. This includes swimming, cycling, or, walking. Yoga can also be substituted to help stretch muscles and tendons. Cross-training helps build your cardio fitness without working out the legs. Intermediate runners can incorporate some strength training using lighter weights (no max weight efforts). Beginners should use your own body weight (lunges, squats, pushups) for strength training as well as core workouts to help with posture and running form.

Tempo Runs: (Also called threshold runs.) Tempo runs are for the Intermediate runner. The best way to determine proper tempo pace is to add 24 to 30 seconds per mile to your 5k PR. Tempo runs are designed to build endurance and allow you to finish strong instead of fading at the end.