Gourdy's Pumpkin Run Training Plans

customized for you and the race.

get started | $19.99
  • Smarter Training Plans Smarter Plans
  • Safe Training Plans Fewer Injuries
  • Successful Training Plans Better Results

Gourdy’s Pumpkin Run
Training Plans

Custom Training Plans are designed around you and the Gourdy’s Pumpkin Run course. We take into account variables that no other training plans can match because we know how important it is to achieve your specific Gourdy’s Pumpkin Run goals.

  • Expert Training Plans

    expert plans

    Developed by certified coaches with time-tested results.

  • Runner Specific Training Plans

    Runner Specific

    We know you’re unique. Your training plan should match.

  • Race Specific Training Plans

    race Specific

    Race profile, time of year, and altitude all factor into our plans.

  • Affordable Training Plans


    Custom plans shouldn’t cost more than the race itself.


Founded as "The Great Pumpkin Run," this event has been bringing joy to fall enthusiasts, runners, and communities across the United States since the fall of 2012. Now known as Gourdy's Pumpkin Run, this series attracts thousands of runners to 20 different cities from coast to coast, from Portland to Hampton Falls.

Gourdy's Pumpkin Run Training Plan

The Great Pumpkin Run is a fun run for people of all ages and experience levels. At Custom Training Plans, we offer Great Pumpkin Run training plans that are unique to each city’s course. Your Pumpkin Run training program can be further customized to mesh with your current level of physical fitness, your 5K goals, and more. Our Great Pumpkin Run training plans are appropriate for runners of all levels. Choosing a CTP Great Pumpkin Run training plan is a smart decision. Using a training plan that gives you workouts that are at the right intensity for you helps you avoid injury as you prepare for your race.

The Pumpkin Run races are held each year in autumn, making these races a fun way to end your season or a great way to stay motivated as the fall and winter months approach. These races definitely place an emphasis on fun, too – where else can you earn an extra medal for running the entire 5K holding a pumpkin? At the Great Pumpkin Run, you can do just that if you choose to take on the Tough Pumpkin Challenge. With or without a pumpkin in tow, you can up your chances of a strong finish by building your fitness using a training plan for Gourdy’s Pumpkin Run from Custom Training Plans.

The Great Pumpkin Run courses are held off the beaten path on scenic courses that run through wooded farms and orchards. The Lansing, Michigan, edition features a course that runs through a pumpkin patch and an apple orchard, and the Trafalgar, Indiana, race is partially run through a corn maze! The terrain might include dirt, gravel, or grass in addition to paved paths, and a CTP Great Pumpkin Run training plan will include reminders to train on similar surfaces so you’ll be sure footed on race day. We also provide exercises to help you develop additional mobility and stability to help you stay injury-free during your prep and the race itself.

Since each course is different, each Great Pumpkin Run training plan from Custom Training Plans is different too. Every plan focuses on helping you build the type of cardiovascular strength and endurance you’ll need to conquer the course. For example, if your Pumpkin Run course includes lots of hills, your plan will put a special focus on helping you prepare to climb and descend. As you build toward race day, you’ll participate in workouts that include hill repeats and other drills. If your city’s course is flat and fast, a plan can help you build speed and power with workouts incorporating more sprints and intervals.

Preparing for your Great Pumpkin Run is important for runners at all levels. The 5K distance is especially popular for beginning runners and those returning to the sport after a break. Whether you’re training for your first 5K or you run this race every year, you should follow a training plan that accommodates your current physical fitness level. Each workout in the Great Pumpkin Run training plans from Custom Training Plans is tailored to fit you, so your sessions will be at just the right intensity. Generic plans can push you directly into the discomfort zone, leading to burnout and even injury. With Custom Training Plans, you get workouts that push you just far enough so you can build the strength and endurance that you need safely.

Cross-training is an important part of a balanced training program. Whether you prefer yoga, swimming, dance cardio, or another activity, cross-training is also built into every Great Pumpkin Run training plan from Custom Training Plans. We think a focus on mileage only is insufficient, so we take a comprehensive approach to training. Not only does cross-training help you develop your overall fitness, but it also helps you to stay engaged in your training. We don’t just tell you what to do – we tell you why, and how it’s contributing to your Great Pumpkin Run goals. All of our Pumpkin Run training plans are developed with the assistance of professional athletic trainers, so you receive expert training tips that are tailored just for you.

The relaxed atmosphere, runner-friendly fall weather, and supportive crowd make Gourdy’s Pumpkin Run a fun experience for athletes at any level. Whether you’re running in Pittsburgh, Akron, Nashville, Milwaukee, or elsewhere, try customized training and experience the CTP difference. Choose a Great Pumpkin Run training plan from CTP to get workouts that are customized for your city’s 5K route, your current fitness level, and your goals.

Here’s what you’ll receive in your plan package:

  • Daily Plans


  • Pace Chart

    Pace chart

  • Lift Workouts

    Lift workouts

  • Coaching Letter

    Letter from your coach

  • Mobility Workouts

    Mobility workouts

  • RPE Chart

    RPE chart

  • Running Podcast


  • Motivational Emails

    Weekly motivation email

How Training Plans Work

How it works

  1. Complete our proprietary runner questionnaire so we can get to know you better.
  2. Your custom Gourdy's Pumpkin Run plan is built based on advanced analytics with expert coaching oversight.
  3. Receive your custom Gourdy's Pumpkin Run training plan, lifting + mobility guide, a letter from our coaches, and more within 24 hours.
  4. Finish the Gourdy's Pumpkin Run with confidence.

Our method

  1. Certified Coaches

    With the expertise of USATF certified coaches and physical therapists, we built an advanced model to weigh the effects of runner-specific variables on training outcomes.

  2. Custom Race Profile

    We analyzed unique characteristics of hundreds of races across the country to build a “race profile” into our model that accounts for elevation gain, altitude, time of year, and more.

  3. Training Plan Model

    Our model generates a unique training plan for you and your race, and all plans are reviewed by a coach and hand-tweaked before they make their way to you.