5k Training Program

Week 4 | Day 25

Quality Run:

Time: 35 - 60 minutes.
“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

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.

Choose A Training Week
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  • Run Warmup

    Beginner: 5 minutes
    Intermediate: 10 minutes
    Advanced: 15 minutes


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

    Effort Level:

    All Levels: Run RPE Level 3/10

  • Dynamic Warmup: Leg Swing Lunges and Inchworm Push Ups

    20 Leg Swing Lunges each side
    10 Inch Worm Push Ups

  • Main Workout


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


    Run Hard

    All Levels: 90 seconds


    All Levels: 45 seconds

    Effort Levels


    All Levels: RPE 7/10


    Beginner: Walk or jog RPE 1/10
    Intermediate & Advanced: Jog or run RPE 4/10

  • Cooldown

    Beginner: 5 minutes
    Intermediate & Advanced: 10 minutes


    Beginner: Alternate Run 40 seconds, Walk 20 seconds
    Intermediate & Advanced: Run easy

    Effort Levels:

    All Levels: RPE Level 3/10

  • Mobility: Calves

    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.