5k Training Program

Week 4 | Day 23

Run Drills:
Bounding

Time: 30 -55 minutes.
“The miracle isn’t that I finished. The miracle is that I had the courage to start.”- John Bingham

Zounds! Bounds! Ka-Pow!

Today we work on one of the key components of speed – increasing your stride length.

Part of stride length is flexibility, but just as important is being able to create a strong push-off with one leg while simultaneously driving strongly with your forward knee to catch some major air! Keep your arms and legs moving at the same speed, you’ll get the hang of it in no time at all. Once you get it, you’ll be flying!

Cowabunga, dude!

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Workout

  • Running Warm Up
    Duration:

    Beginner: 3-5 minutes
    Intermediate: 5-7 minutes
    Advanced: 7-10 minutes

    Instructions:

    Beginner: Alternate run 40 seconds, walk 20 seconds
    Intermediate & Advanced: Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up: Leg Swing Lunges and Inch Worm Push Ups

    10 Leg Swing Lunges, each side
    10 Inch Worm Push Ups

  • Special Warm Up Drill: Lunge and Jumps

    2 sets of 5-10 Lunge and Jumps

  • Main Set
    Duration:

    Beginner: 25 minutes
    Intermediate: 30 minutes
    Advanced: 35 minutes

    Instructions:


    All Levels: Every 5 minutes, 20 bounding steps. When bounding, don’t focus on maintaining your previous cadence. Focus on a powerful yet exagerrated stride. A bound has an arc to it, so drive up as well as forward. Use your arms to help drive the stride!

    Effort Level:

    All Levels: RPE 5 out of 10

  • Cool Down
    Duration:

    Beginner: 2 – 5 minutes
    Intermediate: 5 – 7 minutes
    Advanced: 7-10 minutes

    Instructions:

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

    Effort level:

    All Levels: RPE 3 out of 10

  • Special Cool Down Drill: Lunge and Jumps

    2 sets of 5-10 Lunge and Jumps

  • Mobility: Quads

    “My quads aren’t tight,” said No. Runner. Ever. Get to know all four of your quad muscles north-to-south and east-to-west