5k Training Program

Week 5 | Day 30

Run Drills:
Fast Feet

Time: 30 -55 minutes.
“In an ordinary training day, I remind myself that I am preparing for the extraordinary.” – Shalane Flanagan

Today’s drills are designed to get your feet moving quickly, but not in the traditional running sense. Instead of just plain old “left foot, right foot straight ahead”, we’re introducing drills that might challenge your balance and coordination but help you build more muscle control over how fast you move your feet and more control over where you place them. These change of pace drills will force your brain to build new neuromuscular pathways, which in the end will give you more options controlling how you move through space.

To a certain extent, it’s also a safety skill. If you’re running and you come across a pothole or pile of poo that you need to quickly sidestep or an unexpected rock field that you need to navigate while maintaining your trail pace, having more control over lifting and controlling where you place your feet is a good skill to have – especially when you’re tired.

You don’t have to be Fred Astaire to learn how to do these fast feet movements. But if you want to practice these moves in a tuxedo with a glass of champagne, go ahead – it’ll add some class to this joint.

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  • Running Warm Up

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


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

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up: Lateral Lunge, Bend and Touch, and Sprawls

    10 Lateral Lunges on each side. Relax and deepen the squats as you do more.
    10 Bend and Touches
    10 Sprawls

  • Special Warm Up Drill: Bench Touches

    3 sets of 20 – 30 seconds

  • Main Set: Fast Feet

    Beginner: 30 minutes
    Intermediate: 35 minutes
    Advanced: 40 minutes


    All Levels: Every 5 minutes, 10 lateral lines steps with left foot leading, then 10 lateral line steps with right foot leading.

    Effort Level:

    All Levels: RPE 5 out of 10

  • Cool Down

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


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

    Effort level:

    All Levels: RPE 3 out of 10

  • Special Cool Down Drill: Bench Touches

    3 sets of 20 – 30 seconds

  • 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