Annadel 5K/10K/Half Marathon Races

Come join the Resilient Body Team at Annadel April 6th, 2025!

Ready to Run??

We look forward to seeing you all April 6th. We will be meeting at the Upper Oak Knolls where the race begins.

The Annadel Half Marathon is a non-profit fundraising event. Over the past 14 years, we have raised funds to make the park a more beautiful place for all to enjoy!  

The Half Marathon course is a hilly, and technical course designed for the experienced trail runner looking for a challenge. Enjoy gorgeous scenery with green meadows, wild flowers, and variety of beautiful trees. The race starts at the Spring Lake Oak Knolls picnic area and winds through Spring Lake Park before climbing into Annadel State Park. The Annadel Half Marathon is a tough course with over 1,500 feet of elevation gain over rocky and rooted terrain. The 5k course is an out and back route heading up a gravel fire road slightly into Annadel State park.

Last Minute 4 Week Run Template..

The following is  a 4-week, 2X per week 5K training plan that keeps it simple while focusing on Zone 2 endurance and intervals (tempo or hill sprints). If you haven’t started running yet, this is for you.

Please let us know if you need amore specific plan!

Weekly Structure

  • Day 1: Zone 2 Endurance Run – Accumulate time at an easy effort (~60-70% max HR) to build aerobic capacity.

  • Day 2: Interval Workout – Rotate between tempo efforts and hill sprints depending on preference.

4-Week 5K Training Plan (2 Days per Week)

Week 1

  • Day 1 (Z2 Run): 3 miles @ Z2-- Please consider doing a :30on/:30off walk/jog for your first day if you have not run at all lately.

  • Day 2 (Intervals): 3 x 5 min @ 85-90% effort (90s recovery) or 6 x 30s hill sprints (walk/jog down recovery)

Week 2

  • Day 1 (Z2 Run): 3-3.5 miles @ Z2 EASY (60-70%

  • Day 2 (Intervals): 2 x 8 min @ 85% effort (2 min recovery) or 8 x 20s hill sprints

Week 3

  • Day 1 (Z2 Run): 3.5-4 miles @ Z2 (70%)

  • Day 2 (Intervals): 3 x 6 min @ 5K pace (90s recovery) or 6 x 40s hill sprints

Week 4 (Race Week – Taper & Sharpening)

  • Day 1 (Z2 Run): 3 miles @ Z2 (reduce volume)

  • Day 2 (Intervals): 3 x 2 min strides @ race pace (full recovery)

Key Notes

  • Warm-up & Cool-down: 10 minutes of easy jogging and mobility drills.

  • Adjust Based on Feel: If hills aren’t preferred, swap for tempo runs.

  • Taper Week: Reduce volume in Week 4 while keeping some intensity.

This plan will help you build endurance, strength, and speed in just 4 weeks. Let us know if you want adjustments! 🚀