Q&A: Getting in Shape for the 5K on Marathon Monday

You don't actually have to run 26.2 miles to race on Marathon Monday.

has put together a free training program, specifically designed to get you ready for the 5K (that's 3.1 miles) on April 18. 

Along with expert training and guided weekly runs, you'll also get tech sessions with Nike+ running chip demos, complimentary shoe trials, bag check, post-run refreshments, milestone rewards, and a special pep rally event for the final Run Club on April 13. The group meets at 6:30 p.m. on Wednesdays

Nike's Megan Saalfeld answered a few of our questions about preparing for the 5K:

Are the training runs on a general schedule or tailored to each individual? 

Niketown Run Club is a group environment designed to facilitate all levels of runner from the person looking to break last year's PR, to the first-timer to the runner training for the BAA 5K.  It's a great way to get coaching from the Niketown Pacers, and an excellent way to get motivated and keep yourself going in the final weeks of training. 

What sort of services do you offer?

Nike is always looking to provide solutions for runners.  From footwear to apparel to Nike+, we always look for fun and innovative ways to inspire runners of all levels to reach a new personal best.  Through Niketown Run Clubs, we're able to provide coaching, tips and inspiration to help everyone reach their goals on race day.  

How many years has the club been going on for?

Niketown Boston has been hosting Run Clubs for over 10 years.

Let's say you've been running, but not following any strict schedule. Can something like this get you in shape for running a longer race, like a marathon?

Marathon training is a personal process and experts recommend a variety of plans based on a runner's current fitness level.  If you aren't already putting in several miles per week, the BAA 5K might be a better goal for this year to warm up for next year's full marathon.  But the coaches and pacers at Niketown Run Clubs can help refine your training and analyze your preparedness for the 26.2 mile distance.

How many people usually take advantage of the free training?

Numbers fluctuate based on the season and weather, but we've seen a good jump as we get closer to the Marathon.

Any last minute advice to runners?

In terms of race day, just make sure that you have a chance to break-in all the items you're planning to wear to ensure that there aren't any distractions over the course. It's not a time to try anything new. Layering is also key, as well as wearing performance garments that wick moisture away from the skin to keep you cool and dry.