Dan Mulcahey

Sundays 8am - 11am

Planning to run the Garden State 10 later this month, or simply looking to get back in running shape? Check out this weekly training plan from the archives.


If you’re in the midst of training for the Garden State 10 Miler or another 5K race for the first time, you may be wondering if your training plan is working. Here is a solid plan that allows you to increase or decrease the intensity as needed, courtesy of Mayo Clinic:

  • Monday: Run/walk 30 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Run/walk 30 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Run/walk 3 miles (try to increase the distance each week by about a quarter or half of a mile through your race week)
  • Sunday: Rest or walk

The main thing is to get out every day and get moving!

– Dan Mulcahey