The annual Shape Diva Dash is dotted with fun obstacles sure to challenge your balance, strength, and speed. To help you dominate this year's women's 5K adventure run, this exclusive training plan targets specific strengths, balances, and endurances you will need to complete the race (and avoid injury).

No equipment's required—just a pair of running shoes, a stopwatch, and a nearby park or playground for the more unique agility exercises. Train at your own pace or recruit a partner to keep each other motivated. Come race day, you'll be conditioned to tackle whatever the course throws your way.

Warm up and cool down for 5 to 10 minutes before and after each workout. Rest days in the calendar are suggested; pick whichever two days a week work best for you.

RELATED: Go Behind the Scenes at the Shape Diva Dash

Print the plan below to get started today and don't forget to sign up for the Diva Dash nearest you!
(If you're printing the plan, be sure to use landscape layout for best resolution.)

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