2021 Training will begin on November 1st!

The Christmas Classic 5k has always been one of our favorite runs, it is festive, and always a great time! This is why we have partnered with Foot of the Rockies to offer a special training program carefully developed by RRCA Coach Erin Ruth Leaf, specifically for this run.


Come spend six weeks with us, preparing to run either your first 5k, or your best 5k! Along the way we promise you will have a great time, and meet some terrific people at our weekly Saturday group training runs. This is perfect for all ability levels, no matter how you may feel about yourself as a runner, or non-runner.


See below for more details on each of the different training plans. Also know, we will have water and post run nutrition/snacks at all Saturday group runs. All Saturday runs begin at 8am, though please visit our calendar here for location and details.


Haven't registered for the Dec. 11, 2021 Christmas Classic yet? Do so here, or in store at Foot of the Rockies.

Run Your First 5K

Beginner Training Plan

& Tips from Coach Erin

Week 1 - Run 1 - Run for 1 minute, walk for 2 minutes, 6 times

Run 2 - Run for 1 minute 30 seconds, walk for 2 minutes, 6 times

Run 3 - Run for 2 minutes, walk for 2 minutes, 6 times


Week 2 - Run 1 - Run for 2 minutes 30 seconds, walk for 2 minutes, 7 times

Run 2 - Run 1 minute, walk 1 minute, 10 times

Run 3 - Run for 3 minutes, walk for 2 minutes, 6 times


Week 3 - Run 1 - Run for 3 minutes, walk for 2 minutes, 5 times

Run 2 - Run for 4 minutes, walk for 2 minutes, 4 times

Run 3 - Run for 5 minutes, walk for 2 minutes, 5 times


Week 4 - Run 1 - Run for 6 minutes, walk for 2 minutes, 3 times

Run 2 - Run for 7 minutes, walk for 2 minutes, 3 times

Run 3 - Run for 8 minutes, walk for 2 minutes, 4 times


Week 5 - Run 1 - Run for 10 minutes, walk for 2 minutes, 2 times

Run 2 - Run for 10 minutes, walk for 2 minutes, 3 times

Run 3 - Run for 12 minutes, walk for 2 minutes, 3 times


Week 6 - Run 1 - Run for 10 minutes, walk for 1 minute, 3 times

Run 2 - Run for 15 minutes, walk for 2 minutes, 2 times

Run 3 - Race!!! 5k!!!!

New Runner Tips -

Shoes! Get fitted for a good pair of running shoes at a running store.

There are many different kinds. Do NOT just choose by color or brand.

Having the right shoes for you will set yourself up for success and

help avoid injuries.


Stretch after you run, but not before. Stretching cold muscles (that

aren't warmed up) is a quick way to pull something.


Each week you will have 3 runs. Ideally you want to have at least one

rest day in between each run.


Your pace for running should be nice and easy. It should be a pace

that you can maintain for the interval, and that at which if you were

running with a friend, you could carry on a conversation (even if a

bit winded!)


These run/walk intervals are suggestions. If you progress faster and

don't need as frequent walk breaks, increase your run time or shorten

the walk breaks. If you are struggling to run for the prescribed

periods of time, it is ok to scale those back.


Be proud of the progress you will make!! You will be amazed at how far

you come in 6 weeks if you are consistent and follow the plan.

Run Your Best 5K

Intermediate Training Plan

& Tips from Coach Erin

Week 1 - Run 1 - 3 miles easy

Run 2 - 10 minutes easy, 2 minutes fast, 2 minutes recovery, x4

5 minute easy run to cool down

Run 3 - 3 miles nice and easy

Run 4 - 4 miles


Week 2 - Run 1 - 3 miles easy

Run 2 - 10 minutes easy, 3 minutes fast, 2 minutes recovery, x4

5 minute easy run to cool down

Run 3 - 3 miles nice and easy

Run 4 - 4 miles


Week 3 - Run 1 - 3 miles easy

Run 2 - 10 minutes easy, 5 minutes fast, 3 minutes recovery, x3

5 minute easy run to cool down

Run 3 - 3 miles nice and easy

Run 4 - 5 miles


Week 4 - Run 1 - 3 miles easy pace

Run 2 - 1 mile easy, 1 mile push the pace, five minutes very easy, 1 mile push the pace, five minutes very easy to cool down

Run 3 - 3 miles nice and easy

Run 4 - 5 miles


Week 5 - Run 1 - 3 miles easy

Run 2 - 10 minutes easy, 2 miles push the pace, 5 minute cool down

Run 3 - 3 miles nice and easy

Run 4 - 5-6 miles


Week 6 - Run 1 - 3 miles nice and easy

Run 2 - 10 minutes easy, 30 minutes push the pace, 5 minute cool down

Run - 3 miles nice and easy

Run 4 - Race day!!!! 5k!!!!!!

Runner Tips -

Shoes! Get fitted for a good pair of running shoes at a running store.

There are many different kinds. Do NOT just choose by color or brand.

Having the right shoes for you will set yourself up for success and

help avoid injuries. If you already have a pair but you have been

running in them for more than a year, it is time to replace them.


Stretch after you run, but not before. Stretching cold muscles (that

aren't warmed up) is a quick way to pull something.


Each week you will have 4 runs on this plan. Make your other days rest

days, or cross train with yoga, strength training, cycling, etc. If

you already run more than four days a week it is fine to add in

another day of running but keep it to a short, easy run.


For the intervals your "fast" pace should be a pace for you that is

working hard, but definitely not all out. You should only ever go all

out on race day.The pace should feel challenging, but you should be

able to maintain it for the two minutes. You should be working hard

enough that you couldn't carry on much of a conversation with another

runner. Ideally, your first one will be your slowest and your last one

the fastest. Have fun with it! For the recovery intervals, go ahead

and jog as slowly as you want/need to be ready to go again.


For the tempo runs, your "push the pace" pace is going to be an

easier effort than your fast pace for the intervals as you are going

to be maintaining it for a longer period of time. Don't start off too

fast. These runs are all about learning how to be comfortable being

uncomfortable, which will pay off on race day.


Be proud of the progress you will make!! You will be amazed at how far

you come in 6 weeks if you are consistent and follow the plan.