Your plan in four answers
Set for January 23, 2027, about 13 weeks out.
- Distances
- 10K, 5K
- Sport
- Running
- Field
- Registration is capped at 2,000 participants
- Taper starts
- January 14, 2027
Course
The Pontagrossauros Night Run course
The first Pontagrossauros Night Run starts and finishes at the Conservatório Maestro Paulino on Rua Frederico Wagner in central Ponta Grossa, from 8:00 p.m. on Saturday 23 January 2027. The programme includes running races, a walk and a kids' race, and the route map has not been published yet.
Read the full course notes
Ponta Grossa sits at about 970 m on the Campos Gerais plateau, and the centre has plenty of steep streets, so a few climbs are likely on any route through it. The night start means the summer heat has eased by the time you run.
- Distances
- 10K, 5K
- Field
- Registration is capped at 2,000 participants
- Weather on race day
- Late January evenings in Ponta Grossa are usually mild thanks to the altitude, around 18–23 °C at an 8:00 p.m. start, but humidity is high and summer thunderstorms are common. The race goes ahead rain or shine, so keep a light rain jacket for before the start and drink well through the warm afternoon.
What to train for
Prepare for an evening race by doing some key sessions at night, including one where you time your meal as you will on race day.
Include short hills, such as 8 x 45 seconds uphill at strong effort, since central Ponta Grossa rarely stays flat for long.
For the 10 km, a weekly tempo run of 20 to 30 minutes and a long run of 12 to 14 km will build what you need; for the 5 km, add 6 x 400 m at goal pace. Practice settling into your own rhythm in a crowded start, as up to 2,000 people are expected.
Sample week
A sample Pontagrossauros Night Run training week
A week from the middle of the build, about six weeks out. Your plan sets the real distances and paces from your own fitness and adjusts them every week as you train.
- Monday
- Rest, or 20 minutes of mobility
- Tuesday Key session
- Intervals: 6 × 800 m at 5K to 10K effort, easy jog between
- Wednesday
- Easy run, 8 km
- Thursday Key session
- Tempo run, 8 km with 3 km comfortably hard
- Friday
- Recovery run, 5 km, or cross-train
- Saturday Key session
- Long run, 11–13 km easy
- Sunday
- Easy run, 5 km, then 6 relaxed strides
Your build to race day
Taper
Tapering for the Pontagrossauros Night Run
Start the taper seven to ten days before race day. Cut your weekly volume by about a third, then by half in race week, and keep a few short efforts at race pace so your legs stay sharp. With the race on January 23, 2027, your taper starts around January 14, 2027.
Also in Claude
Ask Claude for this plan
Add AthleteSpace to Claude once, then paste this prompt and put in your own numbers.
Build me a training plan for the Pontagrossauros Night Run (10K) on January 23, 2027. I run [distance] a week, [days] days a week, easy pace [pace].
Pontagrossauros Night Run training questions
How long should I train for the Pontagrossauros Night Run?
Most runners give a 10k ten to twelve weeks of focused training on top of an existing base. The plan above counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
Is the Pontagrossauros Night Run course hilly?
The first Pontagrossauros Night Run starts and finishes at the Conservatório Maestro Paulino on Rua Frederico Wagner in central Ponta Grossa, from 8:00 p.m. on Saturday 23 January 2027.
What is the weather usually like at the Pontagrossauros Night Run?
Late January evenings in Ponta Grossa are usually mild thanks to the altitude, around 18–23 °C at an 8:00 p.m. start, but humidity is high and summer thunderstorms are common. The race goes ahead rain or shine, so keep a light rain jacket for before the start and drink well through the warm afternoon.
When should I start tapering for the Pontagrossauros Night Run?
Start the taper seven to ten days before race day. Cut your weekly volume by about a third, then by half in race week, and keep a few short efforts at race pace so your legs stay sharp. With the race on January 23, 2027, your taper starts around January 14, 2027.
Do I need an account to get a Pontagrossauros Night Run training plan?
No. The plan above builds in your browser with no account, no email, and no card. Make a free account only if you want to keep it, log your runs against it, and have the coach keep adapting it as your training goes.