Plunge & Plod

101 YMCA Dr.
Cary, NC 27513

Running > 1 mile, 5k

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Event Description

Course Records - Cary YMCA & Cary Greenways
Set a NEW course record & win a $10 gift code!

Dip & Dash - Male: n/a        Dip & Dash - Female: n/a
Splash & Flash - Male: n/a          Splash & Flash - Female: n/a
Plunge & Plod - Male: n/a          Plunge & Plod - Female: n/a
Surf & Turf - Male: n/a          Surf & Turf - Female: n/a
Dip & Dash - Relay: n/a        Splash & Flash - Relay: n/a
Plunge & Plod - Relay: n/a        Surf & Turf - Relay: n/a


Help us get to 500 participants (in-person or virtual any distance) and we will give ONE MALE and ONE FEMALE participant a FREE YEAR of Fit & Able-owned races! That's a FREE entry of your choice to each Fit & Able race - a nearly $1,000 VALUE!
* Must be registered in the in-person or virtual race to be eligible to win. Random drawing after the in-person race.

Fit & Able is proud to announce that after a five-year hiatus we are going back to our roots in multi-sport racing at the place it all started - the YMCA! Choose your challenge with four race distances to pick from:

  • Dip & Dash: 50 Yard Swim, 1 Mile Run 
  • Splash & Flash: 100 Yard Swim, 2 Mile Run
  • Plunge & Plod: 200 Yard Swim, 3 Mile Run
  • Surf & Turf: 350 Yard Swim, 4 Mile Run

Participants can choose to run the race individually (as usual) or they can team up with a partner on a relay team (separate awards for both categories!). Relay teams must have two members: one team member will complete the swim and one team member will complete the run. 

* USA Triathlon: This is a USAT sanctioned event. USAT membership is required for all participants in any in-person race; virtual race participants do not need USAT membership. USAT members will be able to provide their current membership number while registering. Non-USAT members must purchase either an annual or one-day USAT membership while registering or when checking in on race day. More information on USAT membership is available here: 


  • IN-PERSON and VIRTUAL race distances
  • Race individually as usual . . . . OR . . . . as a two-person relay team
  • Plunge & Plod shirt and finishers medal for all participants (guaranteed if signed up by September 8th). Shirts also available for purchase separately. 
  • Over $7,000 worth of potential in-person & virtual Top 3 Male/Female Overall, Top 3 Male/Female Age Group, Course Records awards), & Picking Up the Pace awards
  • Great rewards and prizes you can earn by referring your friends and family to sign up with you or even recruiting them to race as a "team"! * More details on the main site.
  • Earn points for Fit & Able's Free-for-All Race Series to win big end-of-year prizes! Check out the current standings: Free-for-All Race Series.

If you are interested in sponsoring Plunge & Plod please email for more information!

We can't wait to see you at Plunge & Plod!

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