Want to sign up for the GlowDogGlow 5K but concerned that you and your dog haven’t started training yet? No need to worry! These 4-week training programs are specifically designed for canine-human running pairs and will help you both run a marathon safely! If at any point you find the training program is progressing too quickly, you can repeat a week before moving onto the next week.

4-Week Beginner Program
For those currently running 0-10 miles a week

Week 1:

  • Day 1: Run 10 minutes at a comfortable pace and then walk for 1 minute. Repeat 2-3 times.
  • Day 2: Rest or go on a 10 minute leash walk.
  • Day 3: Run 12 minutes at a comfortable pace and then walk for 1 minute. Repeat 2-3 times.
  • Day 4: Rest
  • Day 5: Run 13 minutes at a comfortable pace and then walk for 1 minute. Repeat 2-3 times.
  • Day 6: Rest or play fetch in the park!
  • Day 7: Rest or play fetch in the park!

4-Week Intermediate/Advanced Program
For those currently running 15-20 miles a week

Week 1:

  • Day 1: Run 40 minutes at a comfortable pace
  • Day 2: Run 25 minutes at a comfortable pace followed by a 15-20 minute leash walk or jog
  • Day 3: Run 30 minutes at a comfortable pace
  • Day 4: Run 25 minutes at a comfortable pace followed by a 15-20 minute leash walk or jog
  • Day 5: Rest
  • Day 6: Run 5 miles
  • Day 7: Run 3 miles

Good work! Check back next week for the second installments of these training programs!

Training programs brought to you by Dr. Lauren Talarico


Dr. Lauren Talarico BS, DVM, DACVIM (Neurology/Neurosurgery) is a Board certified veterinary neurologist/neurosurgeon, avid marathon runner, cyclist and swimmer. Dr. Talarico is also the founder of We RUFF DC, LLC, a dog specific running group serving the DC/NOVA area. She has been featured in nationally recognized publications, including Runner’s World and Marie Claire. Dr. T is the mother of two Labrador retrievers – Raesynette, the 14-year-old cancer survivor and Prefontaine, DC/NOVA’s newest marathon running Lab puppy. Follow her at @neurovet3 and @weruffdc (www.weruffdc.comwww.theneurovet.com)