Training guide

Race planner

Pick a race, add your current running base, and get a simple prep outline.

Level
Goal
Target race

Run a Muck 5k 2026

5K | Newtown Square, PA | Oct 3, 2026

View race
5K plan12 weeks
Peak week22 mi
Long run7 mi
Run days4/week

Weekly mileage

22 mi0 miWeek 1: 15 milesWeek 2: 16 milesWeek 3: 16 milesWeek 4: 16 milesWeek 5: 18 milesWeek 6: 19 milesWeek 7: 19 milesWeek 8: 19 milesWeek 9: 21 milesWeek 10: 21 milesWeek 11: 22 milesWeek 12: 15 miles
Week 1215 mi
Week 1Race week

Training focus

easy mileagespeed rhythmdurable pacingtrail footinghill strength

Training races

Harambee Happy Feet 5k 20265K | Sep 12, 2026

Trail matches

Valley Forge Loop5 mi | similar distance + useful climbingPeace Valley Park6 mi | useful climbingForbidden Drive5.3 mi | similar distance + useful climbing