7 Weeks to Go: Your Hancock Half and 5K Training Guide
The countdown is on! With just under two months until the inaugural Hancock Half Marathon & 5K on June 7, 2025, now is the perfect time to commit to a training plan that will get you to the finish line feeling strong, confident, and ready to celebrate.
Whether you're taking on the challenge of 13.1 miles or lacing up for your first 5K, we’ve got you covered with two custom training guides built for the weeks ahead.
Half Marathon: 7-Week Training Plan
For runners who are already logging a few miles each week and can comfortably run 3–4 miles right now.
This plan focuses on building endurance, sharpening speed, and helping you peak at just the right time—with plenty of recovery built in to keep your legs fresh.
Weekly Breakdown:
3 runs per week: one easy, one with a purpose (tempo or intervals), and one long run
1–2 days of cross-training (think biking, swimming, yoga, or strength)
1–2 rest days
Sample Week:
Monday: Rest
Tuesday: 3–4 miles easy
Thursday: 4–5 miles with tempo pace or intervals
Saturday: Long run (start at 5–6 miles and build up to 10–11 miles by Week 6)
Other days: Cross-train or take a walk to stay active without overdoing it
Your peak week should be two weeks out from race day, with your longest run (around 10 or 11 miles) and a full gear test—shoes, socks, nutrition, playlist, everything. After that, you’ll start to taper down to arrive at race day feeling energized and ready.
5K: 7-Week Training Plan
Ideal for beginners or anyone looking to walk, jog, or run their way through 3.1 miles.
This plan gradually increases your mileage and helps you build the confidence to cross the finish line—no matter your pace.
Weekly Breakdown:
3 walk/run or easy jog sessions per week
Optional cross-training day
At least 1–2 rest days
Sample Week:
Tuesday: 20–30 minutes of run/walk intervals (start with 1 min run / 2 min walk)
Thursday: 1.5–2 miles at a comfortable pace
Saturday: Longest session of the week (build up to 3.1 miles by Week 6)
Week by week, your walk breaks will get shorter, your runs will get longer, and your confidence will grow. By Week 6, you'll complete a 3.1-mile training run to prove to yourself that you’re ready. Week 7 is all about tapering and celebrating what you’ve accomplished so far.
Don’t Forget: Race Day is a Celebration
As you train, remember—race day isn’t just about pace or performance. It’s a celebration of your progress and a chance to enjoy a scenic, supported route through Greenfield’s parks and trails. Plus, you’ll cross the finish line at Depot Street Park, where food trucks, live music by Tony Seiler, and cheering fans will be waiting for you!
Final Tips for the Last Stretch:
Stick to your plan, but listen to your body
Test your race-day gear on your long runs
Stay hydrated (especially in late May/early June heat!)
Keep it fun—run with a friend or playlist that pumps you up
Smile when you cross the finish line… you’ve earned it! 🏅
We can’t wait to see you at the starting line. If you haven’t registered for the Hancock Half Marathon yet, you can do it here. Until then—happy training!
