5k Training Program

Week 5 | Day 34

Long
Run
 

“The future belongs to those that believe in the beauty of their dreams” – Eleanor Roosevelt

Now that we’re into the second half of the 5k program, there’s probably some soreness and residual fatigue that’s accumulated over the first four weeks. If you’re new to running, it’s an opportunity to learn that you can still perform well when you’re not 100%. It’s also an opportunity to look at how you’re recovering from your workouts.

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Workout

  • Running Warmup
    Duration

    All Levels: 5 minutes

    Instructions

    Beginner: Alternate Run 45 seconds / Walk 15 seconds
    Intermediate & Advanced: Run Easy

    Effort Levels

    All Levels: RPE 3/10

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

    10 Lateral Lunges, each side
    10 Bend & Touches
    10 Sprawls

    Sprawls are close to being burpees, but by now that hell is not so fresh. Don’t hate on Nate. Embrace the suck.

  • Main Workout
    Distance

    Beginner : 4.5 miles (7 km)
    Intermediate : 4.5 miles to 7 miles (7 km to 11 km)
    Advanced: 7 miles (11 km)

    Instructions

    Beginner: Run easy. Every 10 minutes, do 20 air squats

    Intermediate & Advanced:

    Start: Easy for 1 mile (2 km)
    Pick-up: Run 2 minutes at 5k Race Pace, recover 1 minutes
    Repeat 3 more times
    Finish: Easy for the remainder of the distance

    Effort Levels

    Beginner: RPE 5/10

    Intermediate & Advanced:

    Start: RPE 5/10
    Pick-up: RPE 8/10, recover RPE 3/10
    Finish: RPE 5/10

  • Cooldown
    Duration

    Beginner: 2 minutes
    Intermediate: 2 minutes to 5 minutes
    Advanced: 5 minutes

    Instructions

    Beginner: Alternate Run 45 seconds / Walk 15 seconds
    Intermediate & Advanced: Run

    Effort Levels

    All Levels, Run: RPE 2/10

  • Mobility: Glutes and Hamstrings

    Work those big engines- introduce your glutes to a lacrosse ball

    Maintain the inner and outer hamstrings