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Couch-to-5k Training Program

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Free Training Plans

Beginner Training Plan - 4 weeks to your first 5K

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Run/Walk EZ 15-20 minRestRun/Walk EZ 15-20 minRestRun/Walk EZ 15-20 minRun/Walk EZ 15-30 minRest
2Run/Walk EZ 20-30 minRestRun/Walk EZ 20-30 minRestRun/Walk EZ 20-30 minRun/Walk EZ 30-40 minRest
3Run/Walk EZ 20-30 minRestRun/Walk EZ 20-30 minRestRun/Walk EZ 20-30 minRun/Walk EZ 30-45 minRest
4Run/Walk EZ 30 minRestRun/Walk EZ 30 minRestRelax and Pickup Packet5K Run!Celebrate!

Intermediate 5K Training Plan

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
13 miles and 5 x 100m stridesRun Easy 30 min1 mile warm up, 3 mile fartlek, 1 mile cool downRun Easy 30 min + Core Strength4 miles and 5 x 100m strides3 miles with 1 mile at race paceRest
23 miles and 7 x 100m stridesRun Easy 30 min1 mile warm up, 3 mile fartlek, 1 mile cool downRun Easy 30 min + Core Strength3 miles and 5 x 100m strides3 miles with 1.5 miles at race paceRest
33 miles and 9 x 100m stridesRun Easy 40 min1 mile warm up, 3 mile fartlek, 1 mile cool downRun Easy 30 min + Core Strength4 miles and 5 x 100m strides3 miles with 2 miles at race paceRest
43 miles and 5 x 100m stridesRun Easy 30 min1 mile warm up, 3 mile fartlek, 1 mile cool downRun Easy 30 min + Core StrengthRelax and Pickup Packet5K Run!Celebrate!


Frequently Asked Questions

Who do I contact if I have problems registering online?

Contact us at info@texasroundup.org.

Who do I contact to update my registration information?

Send an email to info@texasroundup.org to update or change any registration information.

Where can I purchase photos from the event?

Race photography is provided by Kruetz Photography. Photos are generally available 2-3 weeks after the event. You should receive an email notification when they are ready for viewing.

Where can I park on race day?

Free parking is available at the State of Texas parking garages located off Trinity Street between 12th St. and Martin Luther King Jr. Blvd. There is also ample on-street parking in the vicinity of the capitol complex. Meter parking downtown on Saturday is FREE.

Please note that if you are driving to the start of the race on race morning from any areas west of the Capitol, 15th Street and Martin Luther King Jr. Blvd. will be closed on race morning between Lavaca Street and San Jacinto Blvd.. We suggest taking 5th St. to get across downtown and then taking Trinity St. north to the available parking garages.

Please see the Capitol Complex parking map for more detailed information. There is no shuttle service from any satellite parking locations. Cap Metro will be limiting its bus service to the Capitol vicinity because of road race related lane closures.

Is there a clothing drop area at the start line?

A clothing drop-off area will be available on race day beginning at 6 a.m. using tags provided at the drop-off table. The drop-off area is located near packet pickup/on site registration. Clothing must be retrieved before 11:00 a.m. on race day.

Can I participate with my children in a stroller?

Strollers are allowed in the Texas Round-Up 10K, 5K and Family Mile. For space and logistical reasons we kindly request that families participating with strollers start towards the back of the pack.

Can I participate with my dog during the race?

For the safety and comfort of all Texas Round-Up participants, we ask that everyone leave their pets at home during the race.

Are children allowed to participate in the events?

Yes. Everyone is welcome. All minors must be accompanied by an adult. Children are not to be left unattended.

Can my friend pick up my packet? Can I pick up my friend's packet?

You may pick up a friend's packet, or a friend may pick up a packet for you. Whoever will be picking up the packets will need a note (email is fine) from the person who is not there, authorizing you (or your friend) to pick up the packet. Whoever is there to pick up the packets will need to present that note to our packet pickup team, along with his or her photo ID.