4 Week 5K Race Prep Plan — $28.56

Whether you’re training for your very first race or looking to build confidence before race day, our NEW 4-Week Race Prep 5K Training Plan is designed to help you get to the start line feeling prepared and motivated.
 
The easy-to-follow plan provides a simple weekly structure with guided run/walk workouts, rest days, and gradual mileage progression to help runners safely build endurance and consistency. Perfect for beginners and returning runners alike, the plans take the guesswork out of training so you can focus on enjoying the journey and crossing the finish line at the Columbia Firecracker 5K & 10K this July 4th.

This training program assumes a start date of Monday, June 8, 2026 and ends on Saturday, July 4. Participants may modify this program to fit their needs. 

 

What’s Included

• Downloadable PDF training guide

• Step-by-step 5K training schedule

• Beginner-friendly run/walk progression

• Weekly mileage and workout guidance

• Suggested cross-training and recovery days

• Race week preparation tips

• Basic pacing guidance for race day

• Printable format for easy tracking

• ical training plan download option

• 1-pair of patriotic socks (pick up at the race on July 4, socks will not be mailed)

Who It’s For

• First-time 5K runners

• Runners getting back into a routine

• Busy people who want a clear plan without coaching

• Participants training for a RIVAL Race Series event

This program gives runners:

Convenience — train anytime, anywhere, on their own schedule

Structure — no guessing what workouts to do each week

Confidence — a proven roadmap to reach the finish line

Peace of Mind — simple guidance that removes overwhelm and keeps training manageable

 

Participants will receive a confirmation email that will include a link to the 4 week training plan. Please send inquires to racedirector@ripitevents.com.

 

Disclaimer:

This 5K training plan is provided for educational and informational purposes only and is not intended as medical advice. Before beginning any exercise program, consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, injuries, or concerns about your health. Participation in this training plan is voluntary and undertaken at your own risk. Always listen to your body and adjust workouts as needed. If you experience pain, dizziness, shortness of breath beyond normal exercise exertion, or any other concerning symptoms, stop exercising and seek medical attention. Results may vary based on individual fitness levels, experience, consistency, and other factors. The creator of this training plan assumes no responsibility or liability for any injuries, losses, or damages that may result from the use of this program.

Assumption of Risk and Release of Liability:

By purchasing this 4-week program,  participants understand that running, walking, fitness training, and related physical activities involves inherent risks, including but not limited to falls, collisions, overexertion, dehydration, illness, and serious injury. Participants voluntarily assume all risks associated with my participation in this training program. Participants hereby release, waive, discharge, and hold harmless RIVAL Race Series, Rip It Events LLC, its owners, officers, directors, employees, contractors, coaches, volunteers, sponsors, affiliates, successors, and assigns from any and all claims, liabilities, demands, actions, damages, costs, or expenses arising out of or related to any injury, illness, loss, damage, or death that may occur as a result of my participation, whether caused by negligence or otherwise, to the fullest extent permitted by law. Participants certify that they are physically capable of participating in this program and have consulted with a healthcare professional if necessary. Participants understand that they are responsible for monitoring their own condition and will discontinue participation and seek medical attention if they experience any symptoms that may indicate injury or illness. By participating in this program, participants acknowledge that they have read, understood, and voluntarily agree to the terms of this Assumption of Risk and Release of Liability.