Canicross 5km Training Plan

The ZENFULdog Canix Pack runners are registered for the virtual Muddy Paw Canicross 5k Race! The Canix Pack team will start their 5k race from the South McIntosh Lane Recreational Trails on April 29th, 2023.

Congratulations to everyone taking part in this unique Canadian Canicross Sports event. I (coach BJ) put together a training plan to help you get ready for your 5km canicross event. Being a disabled endurance runner and coach has helped me to adapt training plans to account for disabilities, mechanical issues and injuries.

This plan is even suitable for joggers/runners/walkers who have been sedentary for a while and want to get back out there. While this plan has been tailored for the ZENFULdog Canix Pack runners, the weekly pace can help anyone looking to train for a 5km canicross event!

Click here for canicross jogging tips and for more information about adapted jogging.

The Training Plan

You will notice a training day has been included every week where I encourage you to train without your dog (if possible). Keep in mind that the 4 days of training can be followed in a different order than how it is presented below as long as the pace is kept. Ideally, you want your weekly ‘longer jog’ to be on your least busy day of the week.

You will also notice that I have included a weekly training day geared toward working on your dog’s drive. Kendra suggests committing to an activity your dog loves to do (other than canicross) once a week or more. This activity should challenge them more than canicross while also expending more of their energy. Examples of drive-driven activities include bikejoring, sledding or even just letting your dog run off-leash in a safe, private environment.

Canicross 5km Training Plan ZENFULdog Muddy Paw Canicross Virtual Race 2023

• Make sure to dress yourself and your dog appropriately for training and for the weather and to stay hydrated.

• Remember to listen to your body (and your dog’s) and respect limits—this includes taking walking breaks whenever necessary during every training run/jog.

• It is crucial to stretch before each warm-up and after each cool-down. Lightly stretch each joint before training with more focus on problem areas. Lightly stretch each joint after training and rub problem areas with an open-palmed hand in a circular motion.

• Ice problem areas for 10-15 minutes after training.

*Timed-training is included as an option in parentheses and is based on a 10min/km pace.

Training Weeks February 25- April 28	​Canicross Training (run/jog with your dog)	Canicross Training (run/jog with your dog)	Other Activity Your Dog Loves	Canicross Training (run/jog with your dog)
Week 1 (Feb 25-March 3)	Warm-up: walk 400m run/jog: 1.5 km (or 15 minutes) Cool-down: walk 500m	Warm-up: walk 400m run/jog: 1.5 km (or 15 minutes) Cool-down: walk 500m	Activity focused on working your dog’s drive	Warm-up: walk 400 m run/jog: 2 km (or 20 minutes) Cool-down: walk 500m
Week 2 (March 4- 10)	Warm-up: walk 400m run/jog: 2 km (or 20 minutes) Cool-down: walk 500m	Warm-up: walk 400m run/jog: 2 km (or 20 minutes) Cool-down: walk 500m	Activity focused on working your dog’s drive	Warm-up: walk 400m run/jog: 2.5 km (or 25 minutes) Cool-down: walk 500m
Week 3 (March 11-17)	Warm-up: walk 400m run/jog: 2.5 km (or 25 minutes) Cool-down: walk 500m	Warm-up: walk 400m run/jog: 2.5 km (or 25 minutes) Cool-down: walk 500m	Activity focused on working your dog’s drive	Warm-up: walk 400m run/jog: 3 km (or 30 minutes) Cool-down: walk 500m
Week 4 (March 18-24)	Warm-up: walk 400m run/jog: 3 km (or 30 minutes) Cool-down: walk 500m	Warm-up: walk 400m run/jog: 3 km (or 30 minutes) Cool-down: walk 500m	Activity focused on working your dog’s drive	Warm-up: walk 500m run/jog: 3.5 km (or 35 minutes) Cool-down: walk 500m
Week 5 (March 25-31)	Warm-up: walk 500m run/jog: 3.5 km (or 35 minutes) Cool-down: walk 650m	Warm-up: walk 500m run/jog: 3.5 km (or 35 minutes) Cool-down: walk 650m	Activity focused on working your dog’s drive	Warm-up: walk 500m run/jog: 4 km (or 40 minutes) Cool-down: walk 650m
Week 6 (April 1-7)	Warm-up: walk 500m run/jog: 4 km (or 40 minutes) Cool-down: walk 650m	Warm-up: walk 500m run/jog: 4 km (or 40 minutes) Cool-down: walk 650m	Activity focused on working your dog’s drive	Warm-up: walk 500m run/jog: 4.5 km (or 45 minutes) Cool-down: walk 700m
Week 7 (April 8-14)	Warm-up: walk 500m run/jog: 4.5 km (or 45 minutes) Cool-down: walk 750m	Warm-up: walk 500m run/jog: 4.5 km (or 45 minutes) Cool-down: walk 750m	Activity focused on working your dog’s drive	Warm-up: walk 500m run/jog: 5 km (or 50 minutes) Cool-down: walk 750m
Week 8 (April 15-21)	Warm-up: walk 500m run/jog: 5 km (or 50 minutes) Cool-down: walk 750m	Warm-up: walk 500m run/jog: 5 km (or 50 minutes) Cool-down: walk 750m	Activity focused on working your dog’s drive	Warm-up: walk 500m run/jog: 5.5 km (or 55 minutes) Cool-down: walk 750m
Week 9 (April 22-28) TAPER	Warm-up: walk 300m run/jog: 3 km (or 30 minutes) Cool-down: walk 350m	Warm-up: walk 300m run/jog: 1.5 km (or 15 minutes) Cool-down: walk 350m	Rest (gentle walks and activities with your dog)	Rest (gentle walks and activities with your dog)

April 29 Muddy Paw Canicross Event Day!

Respect your limits (including your dog’s), stay hydrated and have fun! Have a great canicross race and don’t forget that you can follow ZENFULdog Training on Facebook to stay connected to your like-minded dog-loving community every day.