Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Pulling It
All Together
Strength,
Agility &
Power
Run Drills:
Fast Feet
Quality Run:
Drills &
Strides
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Nose
Breathing
Strength,
Agility &
Power
Quality Run:
Fartleks
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Get
Rocking
Strength,
Agility &
Power
Quality Run:
Hill
Repeats
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Strength,
Agility &
Power
Balance,
Stability &
Core
Run Drills:
Arm
Swing
Strength,
Agility &
Power
Quality Run:
Track
Speed Work
Balance,
Stability &
Core
Long
Run
Run Drills:
Bounding
Fun Run
or
Cross Train
Race
Weekend
Day 1
Quality Run:
Hill
Repeats
5k Program
Home
Strength,
Agility &
Power
Race
Weekend
Day 2
Balance,
Stability &
Core
Quality Run:
More
Fartleks!
Balance,
Stability &
Core
Long
Run
Long
Run
Fun Run
or
Cross Train
Fun Run
or
Cross Train
We’re three weeks into the program, and you should be starting to find your groove running-wise. Now it’s time to start focusing on the mental side of your upcoming race.
Some things to consider:
– How familiar are you with the course?
– Is the course hilly, flat or rolling?
– What’s your race strategy?
– Can you do training runs on the course?
– Where can you go fast?
– Where is it likely to be hard?
– What clothes are you planning to race in?
– How are you getting to the course?
– Do you have any niggly injuries that need your attention before race day?
These are just samples of the many types of questions you can begin to ask to get mentally ready for race day. If you start to find some answers now, there will be fewer surprises come race day, and fewer surprises lead to more confidence.
During today’s long run, start to mentally rehearse your race. Practice positive self-talk if parts of your run get hard today. Learn to be your own cheerleader.
Go you!
All Levels: 5 minutes
Beginner: Alternate Run 40 seconds / Walk 20 seconds
Intermediate & Advanced: Run Easy
All Levels: RPE 3/10
20 Boot Strapper Squats
20 Inch Worms
Beginner : 3.5 miles
Intermediate : 3.5 miles to 6 miles
Advanced: 6 miles
Beginner: Run easy. Every 5 minutes, do 15 air squats
Intermediate & Advanced:
Start: Easy for 1 mile
Pick-up: Run 5 minutes at 5k Race Pace, recover 3 minutes
Repeat 1 more time
Finish: Easy for the remainder of the distance
Beginner: RPE 5/10
Intermediate & Advanced:
Start: RPE 5/10
Pick-up: RPE 8/10, recover RPE 2/10
Finish: RPE 5/10
Beginner: 2 minutes
Intermediate: 2 minutes to 5 minutes
Advanced: 5 minutes
Beginner: Alternate Run 40 seconds / Walk 20 seconds
Intermediate & Advanced: Run
All Levels, Run: RPE 2/10
Work those big engines- introduce your glutes to a lacrosse ball
Maintain the inner and outer hamstrings