Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Pulling It
All Together
Strength,
Agility &
Power
Run Drills:
Fast Feet
Quality Run:
Drills &
Strides
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Nose
Breathing
Strength,
Agility &
Power
Quality Run:
Fartleks
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Get
Rocking
Strength,
Agility &
Power
Quality Run:
Hill
Repeats
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Strength,
Agility &
Power
Balance,
Stability &
Core
Run Drills:
Arm
Swing
Strength,
Agility &
Power
Quality Run:
Track
Speed Work
Balance,
Stability &
Core
Long
Run
Run Drills:
Bounding
Fun Run
or
Cross Train
Race
Weekend
Day 1
Quality Run:
Hill
Repeats
5k Program
Home
Strength,
Agility &
Power
Race
Weekend
Day 2
Balance,
Stability &
Core
Quality Run:
More
Fartleks!
Balance,
Stability &
Core
Long
Run
Long
Run
Fun Run
or
Cross Train
Fun Run
or
Cross Train
Week 6 | Day 37
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.
Beginner: 3-5 minutes
Intermediate: 5-7 minutes
Advanced: 7-10 minutes
Beginner: Alternate run 45 seconds, walk 15 seconds
Intermediate & Advanced: Run
All Levels: RPE 3 out of 10
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.
10 pulls on one leg, then 10 pulls on your other leg, repeat one more time for a total of 20 on each leg.
Beginner: 20 minutes
Intermediate: 25 minutes
Advanced: 30 minutes
All Levels: Every 4 minutes, 10 pulls on one leg, followed by 10 pulls on the other leg.
All Levels: RPE 5 out of 10
Beginner: 2 – 5 minutes
Intermediate: 5 – 7 minutes
Advanced: 7-10 minutes
Beginners: Alternate Run 45 seconds / Walk 15 seconds
Intermediate & Advanced: Run
All Levels: RPE 3 out of 10
10 pulls on one leg, then 10 pulls on your other leg, repeat one more time for a total of 20 on each leg.
“My quads aren’t tight,” said No. Runner. Ever. Get your legs ready for race weekend!