5k Training Program

Week 5 | Day 29

Breath &
Mobility
 

“What lies behind us and what lies before us are small matters compared to what lies within us. And when we bring what is within us out into the world, miracles happen” — Ralph Waldo Emerson

Welcome to week 5. As we get closer to race day, it’s good to be reminded that recovery is as important to improvement as are drills, speed work, and long runs. Today is a good day to remember that.

We’ll continue today with our new set of Yoga flow movements. After experiencing them last week, we hope you embraced their calmness and restorative natures. Enjoy them again this week, and take the opportunity to explore them in more depth.

Finally, remember that everything in running, everything in life, begins with the breath. Get more connected to your own.

Take a deep, relaxing breath, grab your yoga mat, and let’s get to it!

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Workout

  • Legs Up The Wall

    This is a long time favorite for distance runners and is a great way to relax and kick-start your post-run recovery process. Remember to lightly press your back into the floor and get as close to the wall as your hamstrings allow. Spread your arms out to the side, close your eyes and breathe deeply through your nose into your belly. Exhale slowly. Repeat.

    Enjoy for 2 minutes or longer. Pro-tip: set a timer, because you may fall asleep with this one.

  • Hip Opener Up The Wall

    A great variation on legs-up-the-Nate, getting a gravity assist on loosening up your hips, whose mobility is always something to work on.

    Enjoy for 1 or more minutes

  • Active Pigeon Pose

    This is a great active hip opener that everyone can benefit from. It’s even easy to add this to your dynamic hip-circle warm-ups. Remember to exhale when you lower your knee out to the side and inhale when you bring it back in.

    5-10 per side

  • Plow Pose


    This is a stretch all along your posterior chain, from your shoulders down your spine to your toes. Remember to press your hands into the ground and don’t force your feet to the ground. Keep your shoulders on the ground so that you don’t flex through your neck.

    1 minute or more

  • Child's Pose


    This is your chance to totally chill. Rest your forehead on the ground and breathe calmly. Relax your hips to your feet. If you’re feeling a little antsy or tight, add the lat stretch until you calm down, then sink into the goodness of the pose.

    2 minutes or more.

    Namaste.