5k in 5 Weeks Plan compliments of  Fitness on the Run.

Week 1

Training Schedule - Week 1

Week 2

Training Schedule - Week 2

Week 3

Training Schedule - Week 3

Week 4

Training Schedule - Week 4

Week 5

Training Schedule - Week 5


Strength Training

Strength training is important for everyone – from professional athletes to people recovering from injuries and everyone in-between. And, even more for runners.

We want to get you ready for your race or just the race of life. We offer specialty groups, classes and 1-on-1 training taught by a national champion runner, Dominika Cihanova.

Working on your strength, mobility and flexibility allows you to be as strong and efficient as you can be – even more so as a runner.

In our workshop series, you will learn:
• Why strength training is an important part of endurance training
• How to prevent injuries
• Why your core really matters
• Why the plank is so important for running

To get started, contact us at and get more details on pricing here.


Get Your Geek Gear & Support the Alexandria Firefighters Helping Hands Relief Foundation!

Ironistic is proud to be in the ThinkGeek affiliate program. Here is how it works…. Use any of the links on our website to visit the ThinkGeek online store and purchase your geeky goodies. ThinkGeek will give us a 9% kickback on your purchases and the proceeds will go directly to funding the race and to support the Alexandria Firefighters Helping Hands Relief Foundation.

ThinkGeek Exclusives

Gifts Under $20

Walking Dead