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
There will not be any silly ‘fart’lek jokes this time. We’re serious. Maybe one.
Consider these drills as an opportunity to build your ability to accelerate strongly, but briefly. It’s a skill you can use to take advantage of a slight down when you want to overtake an opponent. Maybe it’ll be speeding through an opening in a wall of walkers so that you can avoid having to slow down. Those walkers may be raising money for a good cause, but they’re not there to help you PR. It could also help you escape a dangerous situation on a roadway when you need to evade an out of control cyclist or dog.
Believe us, accelerating and decelerating whenever you need to is a worthwhile skill to develop. You’ll thanks us later.
Beginner: 5 minutes
Intermediate: 10 minutes
Advanced: 15 minutes
Beginner: Alternate Run 40 seconds, Walk 20 seconds
Intermediate & Advanced: Run
All Levels: Run RPE Level 3/10
20 Leg Swing Lunges each side
10 Inch Worm Push Ups
Beginner: 25 minutes
Intermediate: 30 minutes
Advanced: 35 minutes
Run Hard
All Levels: 90 seconds
Recover
All Levels: 45 seconds
Run
All Levels: RPE 7/10
Recover
Beginner: Walk or jog RPE 1/10
Intermediate & Advanced: Jog or run RPE 4/10
Beginner: 5 minutes
Intermediate & Advanced: 10 minutes
Beginner: Alternate Run 40 seconds, Walk 20 seconds
Intermediate & Advanced: Run easy
All Levels: RPE Level 3/10
Show your calves some love. Try using something other than what you have been. Using a softball instead of a roller can reveal new areas of tightness and allow you to get deeper into some areas, encouraging more mobility. If you use a wine bottle, be sure to use a nice Pinot or maybe a nice Chianti. Save the fava beans for later. Never drink and roll.
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