5k Training Program

Week 6 | Day 37

Run Drills:
Pulling It
All Together

Time: 20 - 30 minutes.
“Winning doesn’t always mean getting first place. It means getting the best out of yourself” – Meb Keflezighi

One last drill to help reinforce activating a strong knee drive when running. This will help deliver more power to your stride, help support your ability to maintain a tall running form, and generally look more like the badass you know you are.

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Workout

  • Running Warm Up
    Duration:

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

    Instructions:

    Beginner: Alternate run 45 seconds, walk 15 seconds
    Intermediate & Advanced: Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up: Opposite Arm Circles, Hip Circles and Elbow Touches

    Opposite Arm Circles are a little Don Quixote-esque – windmill-ish and just a bit crazy looking. 10 circles with the left arm going forward, then 10 with the right arm. Have some fun and win big prizes by being able to do these at your next party.

    30 seconds to 1 minute on each side with our favorite hip circle openers. Feel free to search for tight areas and lean into them to loosen them up.

    Finish the Hip Circles with 10 alternating elbow touches.

  • Special Warm Up Drill: Standing Pull Drill

    10 pulls on one leg, then 10 pulls on your other leg, repeat one more time for a total of 20 on each leg.

  • Main Set: Pulls
    Duration:

    Beginner: 20 minutes
    Intermediate: 25 minutes
    Advanced: 30 minutes

    Instructions:

    All Levels: Every 4 minutes, 10 pulls on one leg, followed by 10 pulls on the other leg.

    Effort Level:

    All Levels: RPE 5 out of 10

  • Cool Down
    Duration:

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

    Instructions:

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

    Effort level:

    All Levels: RPE 3 out of 10

  • Special Cool Down Drill: Standing Pull Drill

    10 pulls on one leg, then 10 pulls on your other leg, repeat one more time for a total of 20 on each leg.

  • Mobility: Quads

    “My quads aren’t tight,” said No. Runner. Ever. Get your legs ready for race weekend!