Desk to 5K

Desk to 5K Training 

For many people, five kilometers (5,000 meters, or 3.1 miles) is the first competitive distance they try out. It's that first race T-shirt, their first medal, their introduction to the world of road racing. Plenty of experienced runners participate in 5K’s too. 5K races are fun to run and easy to race.

Whether you're a beginner in training for your first ever race or an experienced runner targeting a new PR, we are happy to offer our Desk to 5K Training Program. ​​​​​​​

​​​​​​​What is the Desk to 5K Run Program?

  • The BP Fitness Centers Desk to 5K Run Program is comprised of six weeks of run/walk training and incorporates supplemental stretching, strength and core routines. Runners of all levels of experience and ability will find this program beneficial.

  • The body and mind are inseparable. The goal of this virtual program is to promote physical activity, which plays an essential role in physical and mental health, and to stay connected through regular communications.

  • Program communications will be sent out weekly as we continue making strides through this global pandemic. ​​​​​​​


What do the Training Calendars include?

  • Six weeks of training calendars are available for three levels: ​​​

Beginner, Moderate and Advanced

  • All assigned run/walk workouts are focused on time, as opposed to distance. 

  • Time-focused training helps mitigate environmental factors on a run.
    • For example: under high humidity and high heat conditions, an outdoor run will be more physically taxing and mentally tougher to push through.   

  • ​​​​​​​Tracking training volume by time allows for the runner to get a feel for their form and to focus on their effort (instead of distance or pace).


​​​​​​​Join our club and track your fitness activity with Strava! ​​​​​​​ 

  1. Download the Strava app, available for free download on iOS and Android.
  2. Create a free Strava account
  3. On your Feed, go to Explore at the bottom, click Clubs, where it says “Find a club…” search for BPFC Runners and request to join. ​​​​​​​

   If you already have a Strava account,
   In “Clubs” search BPFC Runners, 
   then request to join.



Day 1 is the same for all three calendars and consists of a mile time trial.

Results from the mile time trial will suggest which training calendar you should follow:   
  • If it takes you over 14 minutes to finish the mile, then you will follow the BEGINNER calendar.

  • If you complete the mile between 10 - 14 minutes, then check out the MODERATE calendar.

  • If you finish the mile in under 10 minutes, then see the ADVANCED calendar for your training regimen.

The Final day of training is the same for all three calendars and consists of a mile time trial. 

  • This is an excellent opportunity to witness your progress. Here you will see if you can beat your original time, and by how much!


Get started out on the right foot by checking out our Desk to 5K Calendars!




No matter which calendar program you follow, be mindful of your breathing and your perceived level of exertion.

Check in with yourself during your workouts: 
  • How is your breathing?
    • Remember to breathe in through your nose and out through your mouth.
  • Aim for a 6 to 7 out of 10 in terms of your exertion level during the run periods, then dial it back down to 2 or 3 during the walk periods.
  • That means you should still be able to have a conversation, but probably not able to sing a song. ​​​​​​​​​​​​​​

Tips from Katie Sanchez, BPFC Fitness Specialist

SAFETY: Proper hydration is crucial as temperatures rise during the summer months. 
  • Remember to top your water off with electrolytes to combat dehydration.
  • Make sure to check heat index levels. High levels of humidity in the air prevent the evaporation of sweat. 
    • If the body cannot cool down properly, overheating can occur.
Fortunately, the human body can learn to adapt to both hot and cold conditions.

Start out slow and easy, gradually increasing your efforts as you make your way through each week of the training program.

Safely practice running in hot, humid conditions and your body shall acclimate with time.
  • Filtered water bottles and cooling towels can come in handy! 

5 minute Mobility and Core Practice. Always check with a physician before beginning an exercise program.

Rack up the miles with our club of BPFC Runners on Strava!


Runner's World
Runner's World is a popular running magazine for runners of all fitness levels covering running news, apparrel reviews, training advice, inspiring stories gear tips, and more. 

ACTIVE powers the world's events and activities and connects people with the things they love to do. Find, register, or learn about races and local events. ACTIVE makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.

Video: KHOU Interview 
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POPSUGAR | Running
The latest tips and news on Running are on POPSUGAR Fitness where you will find everything you need on fitness, health and Running.

REI Running Blog
Learn running tips and get gear insight from the REI Co-op Journal.

Darebee's Running Page 
Darebee is an excellent resource for strength training, stretching routines and more to supplement your running regime. 

T​​​he club “BPFC Run Group” can also be found by going to Strava from your desktop


Desk to 5K Beginner Calendar

Beginner Calendar


Desk to 5K Moderate Calendar

Moderate Calendar


Desk to 5K Advanced Calendar

Advanced Calendar

The key to longevity?
Staying injury free! 
Warming up prior to your run enhances your performance and cooling down afterwards promotes a healthy recovery.

Take the time to go through the exercises, focus on form as you prepare your body to run.

Intranet Video:
Warm Up for Runners
Join Katie Sanchez for a dynamic pre-run routine. 

Cool down with gentle stretching and reflect on your performance.

You are amazing!

Intranet Video:
Post-Run Cool Down 
Stretches to help enhance your recovery from your run by Katie Sanchez


Adjust your pace accordingly to optimize your health and performance.