5K Performance Project | Take Your 5K Training to the Next Level

Join Coach Emily Taft of Golden Runs and Coach Michelle Merlis of MNTN Goat Running for the Capital Region's newest advanced 5K training program, designed to take your 5K time to the next level. This 12 week program is designed for runners who are serious about their training and aiming to run a 5K between 18 and 30 minutes. Athletes interested in this program should currently be running regularly (ideally 3 or more times per week) and capable of running 5+ miles at a time. 

There are two ways to commit to this 5K training program: an in-person program, which is open to all individuals who identify as female, and an online only program, which is open to everyone. Here are the details!

In-person Advanced 5K Training Program

• Open to all individuals who identify as female.
• Designed for runners looking to run a 5k between 18 and 30 minutes.
• This 12 week program will meet once a week (Wednesday evenings at 5:30PM at the SUNY Albany track) starting the week of March 9. 
• In person session dates are 3/11, 3/18, 3/25, 4/1, 4/8, 4/15, 4/22, 4/29, 5/6, 5/13, 5/20, 5/27. 
• In addition to the in person sessions, the program includes a customized 12 week training plan. 
• The primary target race for this program is the Delightful Run for Women, however, many other 5Ks are available in late May and June, so participation in the Delightful Run for Women is not required to join this program. Other suggested races that fit well with the training program timeline include: Kinderhook OK5K (6/6), Lifesong Dash 5K (6/6), Charlton Heritage Run 5K (6/6), and Dodge the Deer 5K (6/7).
• After registering, all athletes will receive a 20 minute virtual consultation (phone or video) with either Coach Emily or Coach Michelle to discuss their training goals to design their customized 12 week plan. 
• All athletes will receive unlimited text/WhatsApp communication with their assigned coach, as well as access to a full program WhatsApp group. 
• All athletes will receive access to various training resources including FAQs, training tips & strategies, some supplemental exercise options (strength, core, mobility), and periodic webinars with other running-focused specialists (registered dietitian, PT, etc.). 
• This program costs $250. The first 10 registrants will receive $50 off. 

Online 5K Advanced Training Program

• Available to anyone, anywhere.
• Designed for runners looking to run a 5k between 18 and 30 minutes.
• After registering, all athletes will receive a 20 minute virtual consultation (phone or video) with either Coach Emily or Coach Michelle to discuss their training goals and determine which advanced training plan is right for them. 
• Athletes who register for this option will receive their training plans via email by Monday, March 9.
• All athletes will receive access to a training program WhatsApp group.
• All athletes will receive access to various training resources including FAQs, training tips & strategies, some supplemental exercise options (strength, core, mobility), and periodic webinars with other running-focused specialists (registered dietitian, PT, etc.). 
• This program costs $150.