5k Training Program

Week 3 | Day 20


“Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton

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!

Choose A Training Week
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  • Running Warmup

    All Levels: 5 minutes


    Beginner: Alternate Run 40 seconds / Walk 20 seconds
    Intermediate & Advanced: Run Easy

    Effort Levels

    All Levels: RPE 3/10

  • Dynamic Warmup: Boot Strapper Squats and Inch Worms

    20 Boot Strapper Squats
    20 Inch Worms

  • Main Workout

    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

    Effort Levels

    Beginner: RPE 5/10

    Intermediate & Advanced:

    Start: RPE 5/10
    Pick-up: RPE 8/10, recover RPE 2/10
    Finish: RPE 5/10

  • Cooldown

    Beginner: 2 minutes
    Intermediate: 2 minutes to 5 minutes
    Advanced: 5 minutes


    Beginner: Alternate Run 40 seconds / Walk 20 seconds
    Intermediate & Advanced: Run

    Effort Levels

    All Levels, Run: RPE 2/10

  • Mobility: Glutes and Hamstrings

    Work those big engines- introduce your glutes to a lacrosse ball

    Maintain the inner and outer hamstrings