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Training Plan

Dear friends of the Brian Diemer Family of Races,

We hope you find this eight-week 5K training plan helpful and effective as you come off your spring races and prepare for the 2024 Diemer Run 5K. This training plan was developed by RunGR’s experienced head coach, Mike Wojciakowski and incorporates weekly speed work, easy runs, and long runs to help you build endurance, strength, and speed. 

For those of you returning to running after some time off, please consult with your healthcare provider first and consider the lower mileage and lower repeat options provided. 

Having a community to support you in your training will help complement a solid plan like this as you work towards your running goals. A structured group of peers can provide you the accountability, support, friendship, and enjoyment of running so you can keep showing up in good weather and bad, when running is easy and when it is hard. Local running groups like RunGR are here to provide you with all of these crucial elements as you train toward your goals.  Whether it be finishing the Diemer Run 5K with a shiny new PR, earning yourself a donut by beating Brian Diemer himself, supporting a My Team Triumph captain, or walking the course with friends and family, we are here to support you. 

We look forward to seeing your progress over the next eight weeks! 

See you out on the trail, 

Kerri Diemer                                                        Sonja Perakis 
President - Brian Diemer Family of Races      President - RunGR 

Click the icon below to download the attached PDF.


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