5k Training Program

Week 3 | Day 17

Agility &

Time: 30 - 45 minutes.
“A river cuts through a rock, not because of its power, but its persistence.” – Jim Watkins

After two weeks of strength workouts, you should be starting to feel how strength training improves your running. Building strength for running is a long-term approach – the gains don’t happen quickly. You have to be persistent and trust that the gains will eventually come.

We’ll challenge you this week by doing last week’s exercise groups Tabata Style.  This should not be confused with Gangnam Style.  For your own safety and sanity, unless you’re a South Korean pop star, do not attempt to do these exercises Gangnam Style.  Coach Nate will not be demonstrating how to do these exercises Gangnam Style, no matter how nicely we ask.

Tabata Style is a time-based rather than a repetition-number-based approach. It’s challenging in its own way because you know when the pain is going to end and you get to choose how many repetitions to do.

Each of the three Tabata groups consists of three different moves. Perform them as follows

  • Move one for 20 seconds, rest 10 seconds
  • Move two for 20 seconds, rest 10 seconds
  • Move three for 20 seconds, rest 10 seconds
  • Start over with Move one and do four total sets
  • Take a 60 to 90-second break

Continue on to Tabata Group Two. Repeat the entire sequence with Group Two before finishing with Tabata Group Three.

Anybody can do anything for 20 seconds, right?

Choose A Training Week
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  • 6


  • 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: 10 – 20 minutes
    Advanced: 20 – 30 minutes


    All Levels: Easy Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up

    60 seconds Jumping Jacks
    10 bootstrappers
    20 plank shifts
    20 leg swings per side
    15 arm circles forward and backward

  • Main Set

    For the last two weeks, we’ve been performing these groups as a ladder. This week, we’ll do it Tabata Style.

    With Tabata Style exercising, you cycle through the first group of exercises where you perform as many repetitions of the first exercise as you can for 20 seconds and rest for 10 seconds.  Then you move on to the second exercise and perform as many repetitions of it as you can for 20 seconds, then rest for another 10 seconds. Finally, you do as many repetitions of the third exercise as you can in 20 seconds and rest for a final 10 seconds before starting the sequence over with the first exercise. 

    Repeat this cycle a total of four rounds (and six minutes exercising) before taking a 60 – 90-second recovery break. Continue on to the Group Two exercises and execute them the same way – four rounds and six minutes of Tabata. Take another 60 – 90-second recovery break before continuing on to Group Three.


    Group One with Coach Nate:
    Alternating Lunges, Mountain Climbers and Happy Stars

    Alternating Lunges

    Mountain Climbers

    Happy Stars

    Take a 60 to 90-second recovery. When you’re ready, continue on to Group Two.

    Group Two with Coach Holly:
    Push Ups, Burpee Broad Jumps, and Sit Ups

    Push Up to Downward Dog with a Shin Tap

    Burpee Broad Jumps

    Sit Ups

    Take a 60 to 90-second recovery. When you’re ready, continue on to Group Three.

    Group Three with Coach Nate:
    Single Leg Hops Left, Single Leg Hops Right, Glute Bridge March

    Single Leg Hops – Left Leg

    Single Leg Hops – Right Leg

    Glute Bridge March

    You’re D-O-N-E! Great job!

  • Mobility: Thoracic Spine and Lats

    Improve your posture and breathing by rolling your thoracic spine

    Improve your arm swing by rolling out your lats