Distance-based plan ready

The Navy Yard 5K (and 1 Miler)

Philadelphia, PA, US · Surface not stated

5 km

Course day not recorded. Event: 14 October 2026

Organizer-confirmed event dates · checked Oct 2, 2026· Date source

Climb not known

Official race website not yet verified. Check the date source below before committing.

Plan a season around this race

What TrailSplits knows

Beta training plan

Your 1-week training plan

The course day is not recorded; this preview uses the event's first day. Confirm your course's day before keeping a plan or booking travel.

Maintenance and race-specific rehearsal

1 week and 1 day cannot replace a full build. This plan preserves existing fitness, rehearses race demands and tapers.

Proceed only if the stated recent training genuinely reflects your current preparation.

Goal time?

Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.

The plan starts 12 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.

Default starting point: 20 stable km/week, longest recent outing 5 km, 4 running days/week, aiming to finish well.

No connected training history is used. Unanswered details remain conservative assumptions.

My kept plans

No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.

Calendar

Choose a subscription that refreshes, or download a one-time copy.

Make this plan fit me better (optional)

Change only what you know. The preparation check and plan update immediately, without an account.

Stable recent km/weekTypical completed volume across 4–6 weeks. Longest recent outing

Your longest comfortable run lately, not a lifetime best. Recent consistencyStable load matters more than one unusually big week. GoalA performance goal needs a stronger demonstrated base. Running days availableCount days you can genuinely sustain. Experience at this distanceExperience changes how a short runway is interpreted. Current training statusThis answer is not saved. A generic plan cannot diagnose or clear a return to running.

Still being enriched: course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.

Plan assumptions and limits

Road race: the plan is distance-driven and no vertical target is prescribed.
Short-runway maintenance mode does not raise weekly load above the stated stable starting point.
Only 1 week and 1 day are available instead of the normal 8 weeks; this is a compressed, finish-focused build.
Generic planning guidance from race facts and stated training — not medical care or individual coaching.
Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.

Peak week7 km

Peak climbingNot prescribed

Starts12 October 2026

Week 1: Arrive rested; avoid last-minute fitness work7 km before the race

Mon 12 OctEasy pre-race run
25 min (about 4.4 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Tue 13 OctOptional shakeout
15 min (about 2.6 km). Rest, or jog very easily if that reliably helps you feel better.
Wed 14 OctRace day
Run the 5 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Thu 15 OctPost-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Fri 16 OctOptional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.