5k Training Program

Week 2 | Day 14

Fun Run
Cross Train

“The most important run is tomorrow’s run. Don’t do anything today that will negatively impact your ability to run tomorrow.”
– Tom Foreman

Guys, remember, sometimes the time we spend not running can actually get us closer to our goal. We want to protect and improve our overall athleticism even as we do deeper dives into the endurance realm.

If you’re a newer runner, this is a great way to add some fitness while your body slowly adapts to its ability to handle higher mileage. For you on the advanced side, today is an insurance policy against future injury as you push your body’s limits each week.

For everyone, it provides the key mental break and stimulus while still allowing you to feel fit and to get outdoors.

This IS an opportunity to get an extra run in for those who want it. Regardless of what you do, we encourage you to keep the spirit of today, enjoy yourself, and play the day’s training a little bit by ear.

Choose A Training Week
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6


  • Dynamic Warmup: Lateral Lunges, Bend and Touches, Sprawls

    10 Lateral Lunges, each side. Relax deeper into the lunge as you progress
    10 Bend and Touches
    10 Sprawls. Be happy this isn’t a burpee

  • But-I-Wanna Run

    Beginner : 2 miles
    Intermediate : 2 to 4.5 miles
    Advanced : 4.5 miles

    Effort Levels

    All Levels: 3/10 to 4/10

  • Mobility: Your choice!

    Today’s a great day to spend a little more time paying attention to those tight or sore muscles. Pick your favorite mobility exercise from the past weeks and show yourself a little love.