5k Training Program

Week 2 | Day 12

Stability &

Time: 30 - 45 minutes.
“I succeed on my own personal motivation, dedication and commitment. My mindset is, if I’m not out there training, someone else is.” – Lynn Jennings

Two weeks in, and you’re probably already starting to see the benefits of being stronger. Running doesn’t exist in a vacuum – it’s not just your legs that need to be strong. And you don’t need to be strong just physically – you need mental and emotional strength, too, to thrive in the gauntlet of racing. Remember, you’re a runner AND an athlete. Become a better athlete, and becoming a better runner will follow.

We’re increasing the reps and time from week one. You’re equal to the task.

3 x 10-12 reps:
  • Quadruped per side
  • Single Leg Deadlifts per side
  • Rest 60 seconds
5 minute Tabata: 5 x 20sec work w/10 sec rest, each exercise
  • Super Plank
  • Reverse Plank
3 x 10-12 reps:
  • Weight Shift Pushups
  • Cossack Squats per side
  • Rest 60 seconds
1:30 to 2:00 minute Squat Hold
Choose A Training Week
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6

Warm Up

  • Running Warm Up (Optional)

    You may be looking for a way to get in a few more miles during a training week, and this optional run before a strength workout is a safe and sane way of doing just that. It won’t be for everyone, and you don’t need to do it every week. Pay attention to how well your body is recovering day-to-day before deciding to add more mileage.

    If you choose to do this optional run, run easy for about 5 minutes, then stop and do some air squats, leg swings, and hip circles before finishing this warm up. Your body will thank you.

    • Beginner: 10 minutes
    • Intermediate: 20 minutes
    • Advanced: 30 minutes
    • All Levels: Run Easy
    Effort Level:
    • All Levels: RPE Level 3/10
  • Dynamic Warm Up

    • 30 seconds Arm Circles, forward
    • 30 seconds Arm Circles, backward
    • 30 seconds Arm Swings, front to back
    • 20 Leg Swings per side
    • 10 Hip Circles per side, clockwise, then counterclockwise
    • 10 Hamstring Flosses, each leg

Main Set

  • Quadruped and Single Leg Deadlift Couplet

    Single Leg Deadlift

    Number of Sets: 3
    • 10-12 sets of Quadrapeds (right-arm/left-leg extension followed by a left-arm/right leg extension)
    • Rest 10-15 seconds
    • 10-12 consecutive single leg deadlifts standing on your left leg, followed by 10-12 consecutive single leg deadlift standing on your right leg
    • Rest for one minute
    • Repeat

    This really challenges your core stability, your breathing, and your balance. These may be difficult at first, so take it slow and be patient.

  • Superplank and Reverse Plank - Tabata Style!

    Reverse Plank

    Number of Sets: 5
    • 20 seconds Superplank, 10 seconds rest
    • 20 seconds Reverse Plank, 10 seconds rest
    • Repeat

    Tabata style alternates between two different exercises with a brief break between each, which you repeat a certain number of times.Today’s Tabata session is 5 minutes long

  • Weight Shift Push-Ups and Cossack Squat Couplet
    Weight Shift Pushups

    Cossack Squat

    Number of Sets: 3
    • 10-12 push-ups
    • 15 seconds rest
    • 10-12 squats, each side
    • One minute rest
    • Repeat

    Weight Shift Pushup: Rock forward from plank position and lower slowly to the ground, keeping your forearms vertical. Push up with your arms and lats to return to plank position either maintaining a straight body alignment or by dropping to your knees and pushing up with your arms and lats until your arms are fully extended and then come up off of your knees to resume a plank position.

    Cossack Squat: It’s similar to a side lunge, but with additional involvement of the non-squatting leg.

  • Front Squat Hold
    Front Squat Hold

    Number of Sets: 1
    Duration: 1:30 to 2:00 minute
    • Lower in squat while maintaining good form – feet straight, arms overhead, chest up, knees pressed outward
    • Breath deep and controlled
    • If you need to come out of the position periodically, that’s OK as long as you accumulate the entire duration in a squat hold

    Lower as far as you can comfortably go while still maintaining good form with your arms. If you need to stand up occasionally, then give yourself a brief respite then lower again into the squat until you can complete the full time.

  • Deep Belly Breathing

    Number of Breaths: 30
    • Lay on the ground, knees bent and place one hand on your chest, the other on your belly. Close your eyes.
    • Inhale slowly through your nose, pulling air deep into your lungs, causing the hand on your belly to rise. Continue inhaling, filling up your upper lungs, causing the hand on your chest to rise.
    • Hold your breath here, and count to three.
    • Slowly exhale through your mouth, emptying your chest first, with the hand on your chest dropping first. Continue exhaling, emptying the rest of your lung, with your belly falling last.
    • Count to three without breathing
    • Repeat

    Time to recover, and reconnect with your breathing.

  • Mobility: Feet and Shins
    Foot Work

    Shin Rolling

    Duration: 2 minutes (each side) per body region
    • With the device of your choice, work on your feet
    • Roll out your shins

    Feet: Work out the fascial stiffness and improve your foot’s pliability using a lacrosse ball. Endorsed by Coach Nora.

    Shin: Keep shins splints at bay by rolling your shins