Tiger Claw

Join the Club!

Our 5K training program is designed to help both true beginners and returning athletes gradually build up their running ability over the course of several weeks. Our training program typically spans 6 to 8 weeks, allowing participants to go from little or no running experience, to completing a 5K (3.1 miles) with confidence!

Training Program Overview

Our training program consists of a mix of walking and running intervals, gradually increasing the running time while decreasing the walking time. We'll have three groups to ensure everyone participating feels challenged but not overwhelmed. The more advanced groups will move into some more advanced running workouts by the end of the training program.

• Group 1 will be for those who are starting from very little to no experience or are coming back to the sport after a long time off. Group 1 members will likely have to deal with Coach Dalty the most... so choose wisely!

• Group 2 will be geared toward slightly more advanced runners who are already confident they can finish a mile or more without stopping.

• Group 3 will be for even more experienced runners and will likely operate with little supervision or guidance during workouts. Group 3 members should feel confident they can run at least a mile and be able to independently execute prescribed workouts without oversight.

Throughout the course of the training program, we will try to hold a few Special Topic Talks aimed at providing new runners the guidance they need on the best gear, fuel, hydration, and recovery techniques to help them avoid common social media woes.

Details

Our 5k training program will kick-off at 6:00PM on Wednesday April 29 @ Civic Park in Ten Trails. Once the training program starts, the group will meet every Wednesday at 6:00pm at Civic Park, and every Sunday at 8:30AM at Civic Park. Everyone will get a copy of the schedule on the first day. We will use the first race of our Summer Series as our target 5k! Our target 5k race will be held on June 17.

Tips for Success (We will cover these in detail in Special Topic Talks)

• Stay consistent: Show up to our group meetings and do you best to run at least once a week on your own.

• Listen to your body: If you feel pain, talk to a coach. discomfort is normal and we should work through it. A coach can help new runners tell the difference between pain and discomfort and whether we need to get stronger or take a break.

• Stay hydrated and fueled: Come hydrated and properly fueled. Ask a coach for suggestions if you are unsure.

• Wear proper running gear but don't be fooled into thinking you need all the most expensive gear!

• Track your progress: download Strava and join the Ten Trails Active Club's Strava Club!

Conclusion

Our 5K training program is a great way to kickstart your running journey. With dedication and consistency, your goal to finish a 5K race could be just the beginning!

Sponsorship Note:

We (a very small group of individuals) love hosting this free program for the community and have no plans on stopping! With that said, we have no large or consistent sponsors - so this program and other club activities are not free for us to host! If you are in a position to donate and help keep all our events going in the future, we would greatly appreciate it. Donations can be made during registration or directly to Coach Dalty in person. Every contribution is much appreciated!

Pulse Brewed Coffee (owned by Coach Dalty) also contributes a portion of his sales to funding Ten Trails Active Club events, so if you'd like to try some great coffee, give Pulse Brewed a try! You won't be disappointed!

Welcome to the 2026 edition of the Cougar Mountain Trail Run Series, put on by Seattle Running Club and Northwest Trail Runs. Our events support King County Parks, with $15 of every entry going to KC Parks.

Events

May 9: 5.1 Miles & 10.8 Miles

9 AM start for all races, 12:00 PM cut-off (~16:40 pace for 10.8 miles)

June 13: 5K, 8.2 Miles & 14.5 Miles

9 AM start for all races, 1:00 PM cut-off (~16:35 pace for 14.5 miles)

July 11: 5K, 10.8 Miles & 19.5 Miles

9 AM start for all race, 2:30 PM cut-off (~16:55 pace for 19.5 miles)

August 8: 5K, 14.5 Miles & 26.2 Miles

8:30 AM start for the 14.5 and 26.2, 9 AM start for the 5K, 4 PM cut-off (~17:10 pace for the marathon)

October 24: 5K, 7.6 Mile Cross Country, 19.5 Miles & 50K

8 AM start for the 19.5 and 50K (7 AM early start will be available), 9 AM start for 7.6 Miles and Cross Country event, 9:30 AM start for 5K, 5 PM Cut-off (~17:25 pace for 50K, ~19:30 pace for early start)

Series (BEST 3 OUT OF 4 RACES is eligible for awards):

Short Series: May 5.1 Miles, June 8.2 Miles, July 10.8 Miles & August 14.5 Miles

Long Series: May 10.8 Miles, June 14.5 Miles, July 19.5 Miles, August 26.2 Miles

Top overall Man, Woman, and Nonbinary runners based on cumulative time will receive an award and free entry into next year's series.

If you are a Seattle Running Club member and want to use your membership discount on the short or long series, please signup for the series using the short pass or long pass and then send the race director (races@seattlerunningclub.org) an email with your SRC member number. You will receive a partial refund within 5 business days. For all other races, please use the coupon code given to Seattle Running Club members--if you do not know the member code, please email the race director with your member number to get the code).

Online registration closes at 11:59 PM PDT the Wednesday before each event. We will have day-of registration if you did not register in time.

Reasons to Sign Up

1. Well-marked trails with distances that are perfect for all experience levels

2. Community: Surround yourself with members of the trail-running community

3. Post-race food and libations, including beer provided by one of our Club's partner stores, Flying Lion Brewery

4. Raise money for King County Parks: $15/runner donated to the parks

Safety Guidelines

If you are showing symptoms of any illness or disease, please skip this race. Email races@seattlerunningclub.org for other race options or it's a much appreciated donation!

We Run on Native Land

We acknowledge that our running opportunities are built on the purposeful removal of Native peoples, who have been the stewards of Seattle-area lands for thousands of years. Thus, we accept our ethical responsibility for the ongoing stewardship of the land and purposeful support of Native neighbors, colleagues, businesses, and tribes. The Muckleshoot, Duwamish, Stillaguamish, Snoqualmie, and Coast Salish are the Natives of the lands we run on.

Photo Consent

I understand and accept that photos/videos/illustrations may be taken of me and/or my personal property while attending/participating in Seattle Running Club (SRC) events/functions. I acknowledge and agree that such photographs or other illustrations may be used by SRC and its related entities for advertising and promotional purposes in any medium, without compensation to me. If you would prefer not to have a particular photo used, let us know and we’ll do our best to remove it right away.

A Greener Event: Cup Free - Again, this year the series is continuing to reduce the amount of trash created during the event. We ask that runners bring a refillable water container with them on the trail to use at aid stations along the way. Our friends at Seven Hills Running, Fleet Feet Sports Seattle Ballard, and Snoqualmie Running have a variety of hydration products.

Race Information -Thanks to runners like you, the Cougar Mountain Trail Run Series has raised over $265,000+ for King County Parks and contributed hundreds of hours of trail work. Join Seattle Running Club and Northwest Trail Runs in carrying this legacy forward and making this 22nd annual event bigger and better than ever!

Just 15 minutes from Seattle, King County's Cougar Mountain Regional Wildland Park is one of the most popular training grounds for area trail runners and the Seattle Running Club. The course builds on itself throughout the series and brings runners through a lush forest of fern-lined single-track trails, over hills and along marshes and wetland habitats. This is a great series to supplement the training regime for a fall marathon or ultra. Cougar Mountain features rolling hills, a few moderate climbs, and a few steep but short inclines.

The summer Short Series and Long Series races are held on the 2nd Saturday of May, June, July, and August. The Fall races are held on the last Sunday in October. Series standings are updated after each month's races and everyone competing in each successive distance is eligible for Series awards (best 3 out of 4 races is eligible for awards!). There is a participant cap and the races tend to sell out, so register early! There are NO REFUNDS!

Seattle Running Club Discount

If you are a member of Seattle Running Club, you should have received a discount code for 20% in the newsletter. You will need to provide your member number if you use this discount code. There are also many other discounts and benefits for being a member of the Seattle Running Club.

No Dogs

As much as we love our four-legged friends and family members, we are not allowed to have dogs at our event. Very important announcement: Dogs are not allowed on the course due to Insurance Requirements. Despite the park's policy on dogs on leashes being acceptable, insurance has determined dogs on course cause a potentially unsafe environment for participants and spectators.

Awards

The top 3 Men, Women, and Nonbinary Runners in each event will receive a podium prize.

Join us for one of the top early premiere triathlons in the region. Get an edge on your triathlete competitors by performing well in this super sprint triathlon. You start off with a quarter-mile swim in Lake Wilderness, typically the first week in May is in the 80s but the water is still a chilly 60F (wetsuits are allowed and encouraged). Next you start your 14-mile trek on 3 miles of road/asphalt followed by a hard packed dirt/limestone Cedar River trail. Slight downhill to the turnaround point which is also 2 miles of asphalt/bike path. Scenic views of the Cedar River as you speed across the trestle. This year we are eliminating the staircase and have a smooth transition onto the Cedar River Trail. All entrants get a super deluxe long sleeve mesh t-shirt, and all finishers get a forged Cedar River medallion. Apple, bananas, and oranges await you at the finish with festive Cedar River music. Photo finish - Smile ;).

Event details and schedule

Plenty of parking at the Lake Wilderness Park. There will be certified life guards in the water, and certified flaggers on the first time getting you through the intersection. Water, Gatorade, Gel, first aid on the course. AED and lifeguards are in the water for your safety- raise your hand if you can if you are having trouble. All bike handles must be plugged. Police and Search and Rescue have been notified. Brush off those running shoes and score your big finish this year at the 2026 Cedar River Tri!