5k Training Program

Week 5 | Day 33

Stability &

Time: 30 - 45 minutes.
“You will become way less concerned with what others think of you when you realize how seldom they do.” – David Foster Wallace

These strength workouts stay challenging the second half of the program, so hold on! We believe in you, and you’re ready to add complexity to your workouts. Get ready to rock it.

3 x 10-12 reps:
  • Plank – alternating single limb extension
  • Single Leg Deadlifts with Dumbbells (per side)
  • Rest 60 seconds
3 x 8-12 reps:
  • Reverse Hand Pushups
  • Goblet Cossack Squats
  • Rest 60 seconds
5 minute Tabata: 10 x 20sec work w/10 sec rest, each exercise
  • Super Plank Plus
  • Reverse Plank with Leg Lift
2-minute Squat Hold with Dumbbells
Deep Belly Nostril Breathing – 15 in-left,out-right, 15 in-right, out-left
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Warm Up

  • 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: 15 minutes
    • Intermediate: 30 minutes
    • Advanced: 40 minutes
    • All Levels: Run Easy
    Effort Level:
    • All Levels: RPE Level 3/10
  • Dynamic Warm Up

    • 10 Overhead Pass-Through
    • 10 Overhead Squats
    • 5 Dynamic Lunges each side, consisting of Lunge, Twist, Hamstring Floss, and Dynamic Pigeon

Main Set

  • Plank Alternating Opposite Arms & Legs + Single Leg Deadlift with Dumbbell
    Plank Alternating Opposite Arms & Legs

    Single Leg Deadlift with Dumbbell

    Number of Sets: 3
    • 10-12 Planks Alternating Opposite Arms & Legs
    • Rest 10-15 seconds
    • 10-12 Single Leg Deadlift with Dumbbell
    • Rest one one minute
    • Repeat

    Plank: Alternate extending left-arm/right-leg with right-arm/left-leg, starting from a plank position.

    Single Leg Deadlift: Alternate legs, moving slowly and deliberately. This really challenges your core stability, your breathing, and your balance. These may be difficult at first, so take it slow and be patient.

  • Superplank Plus and Reverse Planks with Leg Lift - Tabata Style!
    Superplank Plus

    Reverse Plank with Leg Lift

    Number of Sets: 5
    • 20 seconds Superplank Plus, 10 seconds rest
    • 20 seconds Reverse Plank with Leg Lift, 10 seconds rest
    • Repeat

    Tabata style alternates between two different exercises with a brief break between each, which you repeat a certain number of times. Today’s Tabata session is 5 minutes long

  • Reverse Hand Pushups + Goblet Cossack Squats
    Reverse Hand Pushups

    Goblet Cossack Squats

    Number of Sets: 3
    • 8-12 Reverse Hand Pushups
    • Rest 10-15 seconds
    • 8-12 Goblet Cossack Squat
    • Rest one one minute
    • Repeat

    Reverse Hand Pushups: Take it slow, focus on technique, keeps those forearms vertical.

  • Front Squat Hold with Dumbbells
    Front Squat Hold with Dumbbell

    Number of Sets: 1
    Duration: 2 minute
    • Lower in squat while maintaining good form – feet straight, chest up, knees pressed outward
    • Breath deep and controlled
    • If you need to come out of the position periodically, that’s OK as long as you accumulate the entire duration in a squat hold
  • Deep Belly Nostril Breathing
    Deep Belly Nostril Breathing

    Number of Breaths: 15 in-left/out-right, 15 in-right/out-left
    • Inhale slowly through your left nostril, pulling air deep into the bottom of your lungs. You can also use your finger to block the right nostril if that helps. Continue inhaling, filling up your upper lungs. Hold your breath here, and count to three. Slowly exhale through your right nostril, focusing on emptying your chest first and then emptying the rest of your lungs.
    • Count to three without breathing, then repeat the entire sequence for 15 breaths.
    • After 15 breaths breathing in through the left nostril and out through the right nostril, do another 15 breaths but this time inhale through the right nostril and exhale through the left nostril.

    Time to recover and reconnect with your breathing. You can do this either sitting or lying down.

  • Mobility: Feet and Shins
    Foot Work

    Shin Rolling

    Duration: 2 minutes (each side) per body region
    • With the device of your choice, work on your feet
    • Roll out your shins

    Feet: Work out the fascial stiffness and improve your foot’s pliability using a lacrosse ball. Endorsed by Coach Nora.

    Shin: Keep shins splints at bay by rolling your shins