5k Training Program
Week 3 | Day 21
Fun Run
or
Cross Train
“You’re braver than you believe and stronger and smarter than you think.” — Winnie-the-Pooh
Each week we ask you to do something slightly new and different. This can include: playing in a pick-up game (soccer, flag football, or volleyball), or riding a bike.
If you do choose to run, you “have-to-have-to-have-to” run a new and different route each time, preferably with a new and different person each time! Running can help us meet new people and experience new places, and the combination of those two are easy ways to keep us excited and inspired by our program!
Regardless of the activity you choose, we also prefer you leave the watch or screen at home, or at least out of sight! Focus on the company you’re with and the new scenery you’re exploring!
So go forth, unplug, and tap into the outdoors!
Choose A Training Week
- 1
- 2
- 3
- 4
- 5
- 6
1
Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
6
Week 6
-
Breath &
Mobility
Week 6 | Day 36 -
Run Drills:
Pulling It
All Together
Week 6 | Day 37 -
Strength,
Agility &
Power Week 6 | Day 38 -
Quality Run:
Drills &
Strides Week 6 | Day 39 -
Balance,
Stability &
Core Week 6 | Day 40 -
Race
Weekend
Day 1 Week 6 | Day 41 -
Race
Weekend
Day 2 Week 6 | Day 42 -
5k Program
Home
5k Program | Home Page
Workout
- 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 - Must. Run. Now.
DURATION
Beginner: 2.5 miles
Intermediate: 2.5 to 5 miles
Advanced: 5 milesEFFORT 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.