Ryan's No-K to 5K program!

The RUNegades' resident trainer, Ryan Drummond, runs our on-going FREE No-K to 5-K program for anyone who is looking to get into (or back into) running. The program takes eight weeks and involves three 30-40 minute workouts per week.

You can start any time and follow Ryan's schedule and do it on your own, and you can also join Ryan thirty minutes before our scheduled weekly runs and do that day's workout with him!

This fall, the No-K to 5-K program will meet on Thursday mornings @6:30 am in Reeves park in Phoenixville. You can also join us (and Ryan) on our 8 am Sunday morning runs from Steel City Coffeehouse and our 6:30 pm Tuesday evening runs from Rec Room!

If you can't make it to a group event, Ryan's No-K to 5-K schedule is below. Follow it on your own, three days a week--and please let us know your progress!

Week 1 
Day 1
5 minute warm up walk
6 sets of:
60 seconds jog
90 seconds walk
For 20 minutes of total time. Your pace can be whatever is comfortable for you— today’s goal is to get started!

Day 2
5 minute warm up walk
6 sets of:
60 seconds jog
90 seconds walk
For 20 minutes of total time.

Day 3
5 minute warm up walk
8 sets of:
60 seconds jog
90 seconds walk
For 25 minutes of total time.

Week 2
Day1
5 minute warm up walk
10 sets of:
60 seconds jog
90 seconds walk
For 30 minutes of total time.

Day 2
5 minute warm up walk
10 sets of:
60 seconds jog at your own pace
90 seconds walk
Total time: 30 minutes

Day 3
5 minute warm up walk
10 sets of:
60 seconds jog
90 seconds walk
For 30 minutes of total time.

Week 3
Day 1
-5 minute warm up walk
-3 sets of:
90 seconds jog
2 minutes walk
-3 sets of:
90 seconds jog
2 minutes walk
-4 minute hill walk (2 up, 2 down)
For 30 minutes of total time.

Day 2
5 minute warm up walk
6+ sets of:
90 seconds jog at your own pace
2 minutes walk
Total time: 30 minutes

Day 3
5 minute warm up walk
6 sets of:
--90 seconds jog at your own pace
--2 minute walk
4 minute power-walk up the Gay Street bridge (2 mins up+2 mins down)
Total time: 30 minutes

Week 4
Day 1
5 minute warm up walk
6 sets of:
--90 seconds jog at your own pace
--2 minute walk
4 minutes — sprint pickup drills
Total time: 30 minutes

Day 2
5 minute warm up walk
Repeated sets of :
—90 seconds jog
—90 seconds walk
—2 minutes jog
—3 minutes walk
So that we total 30 minutes.

Day 3
5 minute warm up walk
repeated sets of:
--90 seconds jog
--90 seconds wallk
--2 minutes jog
--2 minutes walk
to make a total workout time of 30 minutes.

Week 5
Day 1
5 minute warm up walk
10 repeats of:
--2 minutes run
--1 minute walk
for a total of 35 minutes.

Day 2
5 mins warm up walk
10 repetitions of
—2 minutes run
—1 minute walk
Total: 35 minutes

Day 3
5 min warm up walk
10 sets of
—2 minutes run
—1 minute walk
With strides and sprint pickups at the end of each run.

Week 6
Day 1
This one is a bit of a change of pace. 
If you're in the Phoenixville area, you can meet us any Tuesday at 6:30 @ Rec Room and we will run the route at the link below. If you'd like to run on your own, map out any 2-mile course. This is a "free run" challenge workout, where we will try to sustain our run intervals as long as we can while keeping a consistent, sustainable pace. When walk breaks are taken they will be limited to 2 minutes.

The course is approximately 2 miles in length and should take about 40 minutes to complete, including the 5 minute warmup.

https://ridewithgps.com/routes/30362081

Day 2
5 minute warm up walk
35 minute free run with walk breaks as needed, each walk break limited to 2 minutes.
total workout time: 40 minutes

Day 3
5 minute warm up walk
40 minute free run with walk breaks as needed, each walk break limited to 2 minutes.
total workout time: 40 minutes

Week 7
Day 1
We’ll spend some of our final few sessions on hill repeats up the Gay Street bridge to sharpen our legs for the coming 5K. If you don't live in Phoenixville, choose any easy-moderate hill about a tenth-of-a-mile in length. 
1 Mile warm up run
3 repeats of the bridge climb
1 Mile cool down
Time: 30-40 minutes

Day 2
5 minute warm up walk
run 1 mile, note your time
two minute walk break
run second mile, in the same time as the first
two minute walk break
run third mile, in the same time as the first
this is to practice consistent pacing for your 5K

Day3
1 Mile warm up run
3 repeats of the bridge climb
1 Mile cool down
Time 30-40 minutes

Week 8
Day 1 
5 minute warm up walk
run 1 mile, note your time
run second mile, in the same time as the first
two minute walk break
run third mile, in the same time as the first
this is to practice consistent pacing for your 5K

Day 2
5 minute warm up walk
run 1 mile, note your time
run second mile, in the same time as the first
two minute walk break
run third mile, in the same time as the first
this is to practice consistent pacing for your 5K

Two days rest/walk/stretching/hydation

Race Day!

For more info, check out our FB event page or email us at info@runegades.com

Get out there! Get inspired! Get moving!!