Arnold Pump & Run 5K

Event Date

Sun, Mar 3, 2019


Columbus, OH

About This Activity

As of 8:49a on 11/5/18, the Arnold Pump & Run 5K is SOLD OUT. There will be no waitlist, etc. If you would like to participate in the Arnold 5K, you can register for that event at

Race Information

The Arnold 5K Pump & Run, which tests overall fitness by measuring both strength and endurance, is the largest race of its kind in the United States.

The race will have a record 1,000 competitors when the 2019 Arnold 5K Pump & Run is held on Sunday, March 3, 2019 at 10:30 am. The stand-alone Arnold 5K run is also held on Sunday, March 3 at 9:15 am.

Athletes from more than 30 states participated in the 2018 5K Pump & Run. In the competition, participants bench press a percentage of their body weight. Each lift (up to a max of 30) reduces their 5-kilometer run time by 30 seconds.

The Arnold 5K Pump & Run has 10 age/gender divisions. Depending on age, men must bench press 60 to 100 percent of their weight, and women 40 to 70 percent of their weight. U.S. Marine Corps drill instructors oversee the bench press and inspire lifters to their maximum. At the weigh-in, your weight percentage is calculated first, then the resulting number is adjusted to the nearest 5 lb increment (if you're right in the middle, they'll round up). Once the bench card is turned in, the decision of the spotter is final. If you have any questions, please review with the spotter during the bench time. The scoring adjustments by the race team will use the bench reps listed on the bench card with no exceptions.

Weigh-in and bench press begin at 6:30 a.m. Sunday, March 3. The running portion of the 5K Pump & Run begins at 10:30 a.m. Spectators are welcome and the outdoor portion of the event is free. Admission to the “pump” portion of the Arnold 5K Pump & Run is included in the $25 daily ticket ($20 in advance) to the Arnold Sports Festival.

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