How to Train for Your First 5K Canicross Race

An 8-week training plan to get you and your dog race-ready for a 5K canicross event.

Week 1-2: Foundation

Walk-run intervals: 3 min walk, 2 min run. Repeat 4 times. 3 sessions per week. Focus on command training during walks.

Increase to 5 min run, 2 min walk. Repeat 3 times. 3 sessions per week. Introduce hill intervals once per week.

Run 8 min, walk 2 min. Repeat 3 times. 3-4 sessions per week. Add one longer run of 20-25 minutes steady pace.

Run 20-25 minutes continuous. 3-4 sessions per week. Include one session at race pace. Practice at a similar venue to your race if possible.

Light running only. 2 short sessions of 10-15 minutes. Rest well. Hydrate. You are ready!

An 8-week training plan to get you and your dog race-ready for a 5K canicross event.

Walk-run intervals: 3 min walk, 2 min run. Repeat 4 times. 3 sessions per week. Focus on command training during walks.

Increase to 5 min run, 2 min walk. Repeat 3 times. 3 sessions per week. Introduce hill intervals once per week.

Run 8 min, walk 2 min. Repeat 3 times. 3-4 sessions per week. Add one longer run of 20-25 minutes steady pace.

Run 20-25 minutes continuous. 3-4 sessions per week. Include one session at race pace. Practice at a similar venue to your race if possible.

Light running only. 2 short sessions of 10-15 minutes. Rest well. Hydrate. You are ready!