The Pride in Motion 5K: 5-Week Training Plan

Let's Get Moving!

This 5-week 5K training plan was developed by Chris Mosier, a pioneering transgender athlete and advocate, and member of Point of Pride's Board of Directors.

It's primarily focused on participants who will be walking, jogging, or running in our upcoming Pride in Motion 5K, but athletes of all types, abilities, and modes of movement can tailor these recommendations.

A quick note about scaling

Depending on your fitness level, you can scale these suggested workouts to suit you. 

• To make this plan easier, begin with a run/walk program, gradually increasing the running and reducing the walking over time. 
• To make this plan more challenging, you can try to run as much as you can for the given time, walk as you need to, and then pick up running again. You can also increase your paces and efforts for the speed intervals.
• You can extend the warm-up and cooldown periods as desired.

A quick note about pacing

“Easy” is an effort, not a pace; make sure you are going at a pace at which you could have a conversation.  “Fast” means faster than your easy pace.

Week 1

• Monday: Rest
• Tuesday: 20 min easy run/walk
• Wednesday: Strength training or off
• Thursday: 10 min easy, 5x intervals:  2 min fast run / 1:00 walk,  5 min cooldown
• Friday: Cross train or off
• Saturday: 3 miles
• Sunday: Rest

Week 2

• Monday: (optional) Easy 15 min run or cross train
• Tuesday: 25 min run as you feel
• Wednesday: Strength training or off
• Thursday: 10 min easy, 2x5 min hard/ 2 min easy/walk between, 5 min easy
• Friday: Cross train or off
• Saturday: 3 miles
• Sunday: Rest

Week 3

• Monday: (optional) Easy 15 min run or cross train
• Tuesday: 5 min easy, 5x intervals: 2 min fast run /  1:00 walk, 5 min cooldown
• Wednesday: Strength training or off
• Thursday: 10 min easy, 2x8 min hard/ 2 min easy/walk between, 5 min easy
  
• Friday: Cross train or off
• Saturday: 3.5 miles
• Sunday: Rest

Week 4

• Monday: (optional) Easy 20 min run or cross train
• Tuesday: 5 min easy, 6x intervals: 3 min fast /  1:30 walk, 5 min cooldown
• Wednesday: Strength training or off
• Thursday: 10 min easy, 15 min strong run,  5 min easy
  
• Friday: Cross train or off
• Saturday: 4 miles
• Sunday: Rest

Week 5

• Monday: (optional) Easy 20 min run or cross train
• Tuesday: 10 min easy,  10 min fast, 10 min easy
• Wednesday: Strength training or off
• Thursday: 25 min easy run
  
• Friday: (optional) 20 min easy shakeout run
• Saturday: 5K race day!
• Sunday: Rest

Note: This training plan is intended as suggested guidance only and does not constitute medical advice. This plan is not personalized and does not account for your level of fitness, health conditions and potential health conditions, injury, illness, or any other factor specific to the reader. Always consult your doctor or physician before beginning any new exercise program.

Download this plan as a PDF

Sign Up for the Pride in Motion 5K

Join participants from around the globe as we get moving in support of Point of Pride's mission.

📅 When: Thursday, Nov. 23 through Saturday, Nov. 25
🏃 What: Walk, run, and roll with us!
🌍 Where: Virtual and worldwide!

Register via Bonfire by Tuesday, October 31, 2023 to receive your special edition t-shirt before the event. (You are welcome to register up to and during the event itself; any shirts ordered after this deadline may arrive post-event.) We have two fun color variations for you to choose from: Trans Pride and Bright & Bold.

Even if you're unable to make a financial contribution by purchasing a tee, you can still participate! Download a virtual bib here and get ready to connect with participants on social media leading up to and during the event to help amplify our mission.

100% of the proceeds from this event will directly fund Point of Pride's programs and services, which have provided life-changing healthcare access to thousands of trans and gender diverse people in all 50 states and 110+ countries.

Learn More & Register