Rise to 5K

Welcome to the Rise to 5K Training Program

Our Rise to 5K program has been offered in-person in some RiseVT communities, and virtually statewide when the COVID-19 pandemic hit in spring 2020.

Until we can offer this program again in person or virtually, use the training schedule, nutrition tips, and recorded Facebook Live training videos below to follow the 10-week program on your own!

Rise to 5K Training Tips & Resources

Time Investment

2 days per week – each workout averages 30-45 minutes. Follow the training plan on your own OR tune in via Facebook Live on Wednesday at 5:30 pm & Saturday at 9:00 am with RiseVT Program Manager, Andrea Malinowski (preferred method for accountability).

Tip: Put these workouts on your schedule and keep them like any other appointment!

Learn more:  Why Self-Care is Important for your Physical and Mental Health


There is no need for added nutrition, aka “carb loading” pre or post-workout. Pre-workout, light snacks/breakfast should be finished at least 60-90 minutes prior, be low in fiber and a mix of carbohydrates and protein. Ex: english muffin and an egg; yogurt and fruit; bagel with peanut butter; cheese stick and an apple. What and when you eat is a trial and error process.

Tip: Embarking on this journey is a great time to review your daily nutrition choices!

Learn more: Healthy Eating Tips from the CDC


Always be well-hydrated! Going into a workout dehydrated may lead to poor performance, nausea, cramping and headache. Sports drinks and water additives, such as sodium tablets, are not necessary (at the 5k distance). Water is preferred and, remember, you are Sweet Enough!

Tip: On hot workout days, bring a hand-held water bottle to stay hydrated.

Learn more: How Hydration Affects Your Performance

Running Form

There are a lot of opinions out there which makes it difficult to decipher what you should try and what to avoid. The following link provides some common-sense approaches to help you get started; the rest will come naturally the more you practice.

Learn more: Expert Tips for Achieving Proper Running Form from Head to Toe


Sneakers are a very individual choice and a certain brand and model will not be recommended. When practicable, going to a professional footwear store for a proper fitting is recommended.

Tip: Buy two pairs of sneakers to be prepared when the first pair wears out.

Learn more: How Often Should you Change Your Shoes


Moisture-wicking fabric (“sport-tek”) is best in all seasons, including under layers and socks. A baseball hat (also moisture-wicking material) is good in rain, snow, or sun. Dress as if it’s 10 degrees warmer than the current temperature—you’ll warm up at least that much in ten minutes.

Tip: Dress in breathable layers that can be removed and put back on easily.

Learn more: Beginner’s Guide to Running Gear


You are encouraged to run without earbuds to hear traffic and to be aware of your surroundings. To track intervals, it’s helpful to have an app for your smartphone vs. looking at a watch (check out GymBoss). In the Facebook Live recordings of the training sessions, we train running (does not apply to walkers) at a consistent 170 steps per minute. In the recordings, you will hear music from Apple Music, “Speed running 170 Bpm Session” if you wish to download it. There is also a metronome phone app.


Proper sleep is the cornerstone to healthy and happy living. Be sure to get the recommended 7-8 hours per night to feel your best.

Tip: Develop a sleep schedule – go to bed and wake up at the same time each day.

Learn more: 10 Benefits of a Good Night’s Sleep


Dynamic stretching (before a workout) and static stretching (after) are important components of every workout to avoid injury. Techniques will be demonstrated at live workouts.

Tip: Incorporate 5 minutes of yoga into every day to stay limber and peaceful.

Learn more: 7-minute Follow Along Running Warm-Up; Beginner Running Tips: How to Stretch After Your Run

No Pain, No Gain -NOT!

Listen to your body. When you’re tired, rest; when you’re experiencing pain, stop. If you push through pain you could be out for the duration of the program.

Tip: If you listen to your body when it whispers, you won’t have to hear it scream.

Learn more: 5 Beginner Runner Injuries (and How to Avoid Each)

Rest & Recovery

Incorporate one full day of rest per week into your schedule to let the physical demands you’ve placed on it take effect and to recharge your batteries (excludes an easy walk, stretching, etc).

Tip: To fully regenerate, make your rest day the day after a hard workout.

Falling Behind

It is inevitable. Family commitments, sickness and a variety of other things may take us away from a single, or multiple, workouts. Pick up where you left off. Skipping workouts and jumping up in interval duration could lead to injury.

Tip: Behind in the running schedule? Switch to walking intervals to keep training.

Commitment to your Healthy Lifestyle

You have set the goal to train for a 5k. What a great time to make your overall health a priority! Consider reducing sugar intake, eating more fruits and vegetables, limiting or eliminating alcohol and consumption of processed foods, register for a tobacco cessation program.

Tip: Layer one, small, attainable modification into each week of this 10-week session.


Run on the left side of the road, facing oncoming traffic. Be bright and reflective and aware of what’s under your feet (cracks, crab apples, holes, snow/ice, etc). Ditch the earbuds/headphones. Exercise caution when exercising in temperature extremes.

Tip: Run/walk in reflective and bright colors during daylight hours to assure being seen.

Learn more: Avoid, Spot, and Treat Hypothermia; Warning Signs & Symptoms of Heat-Related Illness