2018 Coed 5K Training Program


Welcome to the 2018 Coed 5k Training Program. Below you will find links to all the information you need for the program. Prior to the first session, please read the General Information and Session Information documents. The remaining documents are for your reference later in the program.

General Information

Session Information


Training Plan 

Dynamic Warm-up Exercises


Short-Hold Static Stretches

Drill Set


Information Session:

6:30 PM, Tuesday, August 28, 2018

Charm City Run, 467 W. Patrick Street, Frederick


First Session:

6 PM, Wednesday, September 5, 2018

Talley Recreation Center, Baker Park, Frederick


Questions:  robert.hall@sandbox.steeplechasers.org


I look forward to running with you,