Running Training Guide

Welcome to Your Redbud Classic Running Journey

At Redbud Classic, we believe fitness should feel inviting, energizing, and purposeful.

Whether you’re stepping into your first 5K or building strength for a faster 10K, we’re excited to help guide your journey from your first training day to the finish line. This 10-week plan is designed for real people with real schedules — runners who want structure, encouragement, and expert-backed training without intimidation.

You’ll find two tracks here — Beginner and Intermediate — each with 10 weeks of steady, achievable progression. Every workout is grounded in widely accepted guidance from respected running, athletic training, and medical organizations. You’ll also find notes on safety, injury prevention, nutrition, warm-ups, cool-downs, and strength — all essentials for staying healthy and confident.

Getting Started

We’re excited to train with you! But before you dive in, please check with your healthcare provider to make sure you’re cleared for a new fitness routine. Listen to your body along the way — rest is strength.

Training Principles You’ll Use Every Week

These principles come from the Road Runners Club of America (RRCA), American College of Sports Medicine (ACSM), and medical guidance from Mayo Clinic, Cleveland Clinic, and CDC.

Jump to training plans

Remember: you’re training for more than a race.

You’re training for fun, fitness, and philanthropy—the Redbud way.

Warm-Up (5–10 minutes)

Widely recommended by RRCA and ACSM.

Before every run:

3 minutes brisk walking
2–3 minutes light jogging
Dynamic stretches (leg swings, gentle knee lifts, hip circles)

Sources: RRCA Warm-up Guidelines: https://www.rrca.org & ACSM Exercise Warm-Up Overview: https://www.acsm.org

Cool-Down (5–10 minutes)

Helps reduce heart rate gradually and prevent dizziness post-run.

After every run:

2–5 minutes easy walking
Static stretching (hamstrings, quads, calves, glutes)

Sources: Mayo Clinic Cool-Down Guidance: https://www.mayoclinic.org

Strength Training (1–2 days/week)

ACSM strongly recommends mixing strength with cardio for injury prevention.

Focus on:

Bodyweight squats
Lunges
Calf raises
Planks
Light dumbbell rows or resistance band pulls

Sources: ACSM Strength Training Basics: https://www.acsm.org & CDC Physical Activity Guidelines: https://www.cdc.gov/physicalactivity

Cross-Training Options

Great on non-run days for aerobic conditioning without impact. Recommended modalities from ACSM & RRCA include:

Cycling (outdoor or stationary) – this is one of our favorite options
Swimming
Elliptical
Rowing machine
Yoga or mobility work

Goal:

20–45 minutes of easy-to-moderate effort.

A Note About Run/Walk

While this plan uses continuous running as its main structure, it is always acceptable to use run/walk intervals when needed. This aligns with decades of recognized training practice (e.g., Jeff Galloway method). Walk breaks reduce injury risk and help maintain good form.

Injury Prevention Essentials

These widely accepted practices come from RRCA, NATA (National Athletic Trainers’ Association), and medical institutions.

Soreness vs. Pain:

Soreness = muscle fatigue; normal
Pain (sharp, stabbing, or worsening) = stop the workout

RICE Protocol (for mild strains):
Endorsed by Mayo Clinic & Cleveland Clinic.

Rest
Ice
Compression
Elevation

Stop immediately and consult a healthcare provider if you experience:

Dizziness
Chest discomfort
Sudden joint pain
Shortness of breath beyond normal exertion

Nutrition & Hydration Basics (High-Level)

Based on ACSM, Mayo Clinic, and Cleveland Clinic.

Before a run:

Light snack 1–2 hours before (banana, toast w/ nut butter)
Hydrate with water
Avoid high-fat or high-fiber foods

During training:

Runs under 60 minutes: water is usually sufficient
Runs over 60 minutes: add electrolyte drinks if needed

Post-run:

Water + light carbs + some protein
Examples: yogurt, fruit, chocolate milk, protein smoothie

Motivation Checkpoints

You’ll find motivational notes in Weeks 4, 8, and 12 inside the training schedules. Think of it as your Redbud Classic encouragement to celebrate your progress.

10-Week Training Plans

Below are four full schedules: Beginner 5K, Beginner 10K, Intermediate 5K, and Intermediate 10K, with each plan including: Running days, Strength days, Cross-training, Rest, and Motivational checkpoint notes.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1 mi. easy	Strength	1 mi. easy	Rest	1.5 mi	Cross-Training
2	Rest	1.25 mi	Strength	1.5 mi	Rest	1.75 mi	Cross-Training
3	Rest	1.5 mi	Strength	1.75 mi	Rest	2 mi	Cross-Training
4	Rest	1.75 mi	Strength	2 mi	Rest	2.25 mi	Cross-Training
5	Rest	2 mi	Strength	2.25 mi	Rest	2.75 mi	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	2.25 mi	Strength	2.5 mi	Rest	3 mi	Cross-Training
7	Rest	2.5 mi	Strength	2.75 mi	Rest	3 mi	Cross-Training
8	Rest	2.75 mi	Strength	3 mi	Rest	3.25 mi	Cross-Training
9	Rest	3 mi	Strength	3 mi	Rest	3.5 mi	Cross-Training
10	Rest	2 mi	Rest	Rest	1.5 mi	Rest	5K Race Day!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	2 mi.	Strength	2 mi. easy	Rest	2.5 mi	Cross-Training
2	Rest	2.25 mi	Strength	2.25 mi	Rest	2.75 mi	Cross-Training
3	Rest	2.5 mi	Strength	2.5 mi	Rest	3 mi	Cross-Training
4	Rest	2.75 mi	Strength	2.75 mi	Rest	3 mi	Cross-Training
5	Rest	3 mi	Strength	3 mi	Rest	3.5 mi	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	3.25 mi	Strength	3.25 mi	Rest	4 mi	Cross-Training
7	Rest	3 mi	Strength	3.5 mi	Rest	4 mi	Cross-Training
8	Rest	3.5 mi	Strength	4 mi	Rest	4.25 mi	Cross-Training
9	Rest	4 mi	Strength	4.25 mi	Rest	3.5 mi	Cross-Training
10	Rest	2 mi	Rest	Rest	2.5 mi	Rest	5K Race Day!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5 mi.	Strength	1.75 mi.	Rest	2 mi	Cross-Training
2	Rest	2 mi	Strength	2.25 mi	Rest	2.5 mi	Cross-Training
3	Rest	2.5 mi	Strength	2.75 mi	Rest	3 mi	Cross-Training
4	Rest	3 mi	Strength	3.25 mi	Rest	3.5 mi	Cross-Training
5	Rest	3.5 mi	Strength	3.75 mi	Rest	4 mi	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	4 mi	Strength	4.25 mi	Rest	4.5 mi	Cross-Training
7	Rest	4.5 mi	Strength	4.75 mi	Rest	5 mi	Cross-Training
8	Rest	5 mi	Strength	5.25 mi	Rest	5.5 mi	Cross-Training
9	Rest	5.5 mi	Strength	5.75 mi	Rest	5 mi	Cross-Training
10	Rest	6 mi	Rest	Rest	2.5 mi	Rest	10K Race Day!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	2 mi	Strength	2.5 mi	Rest	3 mi	Cross-Training
2	Rest	2.5 mi	Strength	3 mi	Rest	3.5 mi	Cross-Training
3	Rest	3 mi	Strength	3.5 mi	Rest	4 mi	Cross-Training
4	Rest	3.5 mi	Strength	4 mi	Rest	4.5 mi	Cross-Training
5	Rest	4 mi – easy	Strength	4.5 mi	Rest	5 mi	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	4.5 mi	Strength	5 mi	Rest	5.5 mi	Cross-Training
7	Rest	5 mi – easy	Strength	5.5 mi	Rest	6 mi	Cross-Training
8	Rest	5.25 mi	Strength	5.75 mi	Rest	6.25 mi	Cross-Training
9	Rest	5.5 mi	Strength	6 mi	Rest	6.5 mi	Cross-Training
10	Rest	5 mi	Rest	Rest	3 mi	Rest	10K Race Day!

Authoritative Sources Used

All training concepts above are grounded in widely published, non-proprietary recommendations from:

Road Runners Club of America (RRCA) — Training & Coaching Basics – https://www.rrca.org
American College of Sports Medicine (ACSM) — Exercise Guidelines – https://www.acsm.org
CDC Physical Activity Guidelines – https://www.cdc.gov/physicalactivity
Mayo Clinic — Running, Warm-up, Cool-down, Injury Prevention – https://www.mayoclinic.org
Cleveland Clinic — Sports Injury Basics, RICE Protocol – https://my.clevelandclinic.org
National Athletic Trainers’ Association (NATA) — Injury Prevention Principles – https://www.nata.org
Commonly used run/walk principles inspired by Jeff Galloway – https://www.jeffgalloway.com

All guidance presented is general, widely accepted training practice and does not replace individualized medical or coaching advice.