The 5K Running Program is designed for non-runners, those currently unable to run as much as 20-30 minutes without stopping, and those who want to improve their 5K pace. This non-competitive program guides participants through a consistent training schedule that culminates with completing the Rockville 5K (3.1 miles) race in King Farm, Rockville without any walking breaks. Race registration is not included.

Participants are expected to run 4 times per week for 12 weeks; two of those workouts are with the group and coaches, while the other two workouts are on your own. The workouts build up gradually to prepare participants for the race while minimizing injury. Volunteer coaches provide a positive and encouraging environment.