Wicked Wild Frightnight 5K
30 October 2026 · Plantation, FL, US · Surface not stated
Official race website not yet verified. Check the date source below before committing.
Plan a season around this raceWhat TrailSplits knows
Beta training plan
Your 4-week training plan
The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.
4 weeks are available instead of the normal 6. The plan stays conservative rather than cramming the missing weeks.
Keep the goal finish-focused and do not increase volume faster because the race is close.
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 5 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.
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.
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Change only what you know. The preparation check and plan update immediately, without an account.
Still being enriched: organizer date confirmation and 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.
- Only 4 weeks 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.
- In 1 of the 4 weeks the running fits in fewer than your 4 days with every run at least 20 minutes, so those weeks use fewer days; the others are rest days, or easy cross-training if you like.
- 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.
Week 1: Build consistent easy running20 km; long run 6.5 km
- Rest
Rest or gentle mobility.
- Easy aerobic run
20 min (about 3.3 km). Keep the whole run conversational. No intervals are needed today.
- Easy run
40 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
40 min (about 6.7 km). Build relaxed time on feet at conversational effort.
- Recovery run or hike
20 min (about 3.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Your longest runs, still at an easy effort21 km; long run 6.5 km
- Rest
Rest or gentle mobility.
- Easy aerobic run
20 min (about 3.4 km). Keep the whole run conversational. No intervals are needed today.
- Easy run
40 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
40 min (about 6.7 km). Use race-like terrain where practical, but keep the overall effort controlled.
- Recovery run or hike
25 min (about 4.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Reduce fatigue while retaining a small intensity reminder15 km; long run 6 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 5 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
25 min (about 4.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
35 min (about 5.8 km). Keep this comfortable and finish with plenty in reserve.
Week 4: Arrive rested; avoid last-minute fitness work7 km before the race
- Easy run
20 min (about 3.1 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
15 min (about 2.3 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
10 min (about 1.6 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 5 km as planned: start controlled and use the fuelling and kit rehearsed in training.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
- Optional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.