5k Training Program

Week 1 | Day 3

Agility &

Time: 30 - 45 minutes.
“To give anything less than your best is to sacrifice the gift.”
-Steve Prefontaine

This is where the rubber meets the road. Functional strength is critical to getting your body ready to handle the stresses of running. We see you as an athlete that specializes in running, and a stronger athlete is a better, less injury prone runner.

Today’s workout is a lot of work, I can’t deny that. It might take many a lot longer than 30 to 45 minutes to get through it. Pace yourself and persevere. Take more breaks if you have to, and use alternative forms of an exercise if you’re having trouble with a particular exercise.

Today’s the first step in a journey. Oh, the places you will go!

Choose A Training Week
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  • Running Warm Up (optional)

    You may be looking for a way to get in a few more miles during a training week, and this optional run before a strength workout is a safe and sane way of doing just that. It won’t be for everyone, and you don’t need to do it every week. Pay attention to how well your body is recovering day-to-day before deciding to add more mileage.

    If you choose to do this optional run, run easy for about 5 minutes, then stop and do some air squats, leg swings, and hip circles before finishing this warm up. Your body will thank you.


    Beginner: 10 minutes
    Intermediate: 10 – 20 minutes
    Advanced: 20 – 30 minutes


    All Levels: Easy Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up

    60 seconds Jumping Jacks
    10 Boot Strappers
    20 Plank Shifts
    20 Leg Swings per side
    15 Arm Circles forward and backward

  • Main Set: Ladder Workout

    A ladder is a type of repetitive workout where the number of times you perform a group of exercises changes as you ‘step’ down the ladder. We not only generously give you three groups of exercises but also give you a 60-second to 90-second break between ladders.

    Don’t worry, this is easier than it seems once you get the hang of it.

    Today we’re doing a 10-8-6-4-2 ladder. On the first ‘rung’ of the ladder, you perform 10 reps of each of the three exercises in Group One. If an exercise is done on one leg (or with one arm), then there are 10 reps on each side. Then you ‘step down’ a rung in the ladder and do 8 reps of each of the three Group One exercises. You continue down the ladder performing 6 reps, then 4 reps and finally 2 reps of each of the three Group One exercises before you collapse in a heap on the floor and take your 90-second break.

    Once you’re ready to go again, climb onto ladder number two and repeat the same sequence as before, but use Group Two’s exercises instead of Group One’s. You’ll like the second group better. Coach Holly’s the nice one. When you’re done, take your second 60 – 90-second break.

    Because we know you love all of the pains, there’s one more ladder of only two exercises. It will seem like a holiday compared to the first two sets. Not really, but maybe. Peel your panting self off the floor and soldier on with a ladder of Group Three exercises!

    Group One with Coach Nate:
    Alternating Lunges, Mountain Climbers and Bicycles

    Alternating Lunges

    Mountain Climbers


    Group Two with Coach Holly:
    Push Ups, Burpee Broad Jumps, and Sit Ups

    Push Up to Downward Dog with a Shin Tap

    Burpee Broad Jumps

    Sit Ups

    Group Three with Coach Nate:
    Single Leg Hops and Glute Bridge March

    Single Leg Hops

    Glute Bridge March

    Still confused about how to do a ladder? Don’t worry, we’ll provide a more detailed example.


    Do 10 Alternating Lunges
    Do 10 Mountain Climbers
    Do 10 Bicycles

    Do 8 Alternating Lunges
    Do 8 Mountain Climbers
    Do 8 Bicycles

    Do 6 Alternating Lunges
    Do 6 Mountain Climbers
    Do 6 Bicycles

    Do 4 Alternating Lunges
    Do 4 Mountain Climbers
    Do 4 Bicycles

    Do 2 Alternating Lunges
    Do 2 Mountain Climbers
    Do 2 Bicycles


    Recover 60 to 90 seconds.
    Restart the above sequence, substituting Group Two exercises for Group One.


    Recover 60 to 90 seconds.
    Restart the above sequence, substituting Group Three exercises for Group Two.

    Whew! You’ve done it! Go treat yourself to something yummy, like a goat milk smoothie!

  • Mobility: Thoracic Spine and Lats

    Improve your posture and breathing by rolling your thoracic spine

    Improve your arm swing by rolling out your lats