5k Training Program

Week 5 | Day 32

Quality Run:

Time: 40 - 65 minutes.
“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Ghandi

Hills are back! It’s sometimes hard to work diligently on hills because they’re such short duration and so intense. They’re like weight lifting that way, and they pay off in the same way – you get stronger to the point that ‘regular’ activities become easier as you get more powerful. That’s worth the effort, right?

Drive your arms and monitor your effort so that you run the entire 60 seconds. Then, do what you need to as you recover so that you’re ready for the next effort. Jog, walk, or take a pedicab back down the hill – just be ready to go again!

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  • Run Warmup

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


    Beginner: Alternate Run 45 seconds, Walk 15 seconds
    Intermediate & Advanced: Run easy

    Effort Level:

    All Levels: Run RPE Level 3/10

  • Dynamic Warmup: Lateral Lunges, Bend and Touches, and Sprawls

    10 Lateral Lunges, each side. Relax deeper into each lunge as you progress
    10 Bend and Touches
    10 Sprawls. Rejoice that these are not burpees.

  • Main Workout


    Beginner: 8 Rounds
    Intermediate: 10 Rounds
    Advanced: 12 Rounds


    All Levels

    Find: A short, runnable hill with a 5% to 8% grade
    Run: Run hard up that hill for 60 – 75 seconds
    Recover: Walk or jog back down in 60 – 75 seconds
    Repeat: For the number of rounds listed above

    Effort Levels

    All Levels:

    Run: RPE 8/10
    Recover: RPE 2/10

  • Cooldown

    Beginner: 5 minutes
    Intermediate & Advanced: 10 minutes


    Beginner: Alternate Run 30 seconds, Walk 30 seconds
    Intermediate & Advanced: Run easy

    Effort Levels:

    Beginner: RPE Level 2/10
    Intermediate & Advanced: RPE Level 3/10

  • Mobility: Calves

    Show your calves some love. Maybe sneak some time in with your lacrosse ball on your feet, too.