5k Training Program

Week 6 | Day 38

Strength,
Agility &
Power

Time: 30 - 45 minutes.
“It’s very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit.” — George Sheehan, M.D.

We’re going to dial back the workload some on the first strength workout on Race Week!

We’ll be doing a modified Tabata style workout for the sets of exercises you’ve seen over the past two weeks. As you’ll recall, several of the exercises emphasize one leg at a time, so the modification will be that you’ll do one set of the exercise emphasizing one leg, and then do a second set emphasizing the other leg.

We know you likely have a lot going on this week, especially if you’re traveling for your race, so we want to keep this short and sweet but still have you be focused and strong. You’re going to have a great week and a great race!

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Workout

  • 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.

    Duration:

    Beginner: 15 minutes
    Intermediate: 20 – 30 minutes
    Advanced: 40 minutes

    Instructions:

    All Levels: Easy Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up

    30 seconds high knees in place
    5 inchworms (no push up)
    30 seconds butt kicks
    5 inchworms (no push up)
    20 lateral leg swings/side

  • Main Set

    Today we’re doing a modified Tabata style workout with all groups of exercises, where you’ll be doing each exercise in turn for 45 seconds, with 15 seconds recovery. Each group’s set will take two to three minutes, with 60-second to 90-seconds between groups.

    For the Group Three Tabata, we’re going to add an additional rep – just because this one’s so much fun.

    Group One Tabata

    Lunge with High Skip on Left Leg for 45 seconds, rest 15 seconds
    Fast Mountain Climbers for 45 seconds, rest 15 seconds
    Happy Stars for 45 seconds, rest 15 seconds

    Lunge with High Skip on Right Leg for 45 seconds, rest 15 seconds
    Fast Mountain Climbers for 45 seconds, rest 15 seconds
    Happy Stars for 45 seconds, rest 15 seconds

    Rest 60-seconds to 90-seconds and continue on to Group Two

    Group Two Tabata

    Hand Release PushUps for 45 seconds, rest 15 seconds
    Burpee Box Jumps for 45 seconds, rest 15 seconds
    Butterfly SitUps for 45 seconds, rest 15 seconds

    Hand Release PushUps for 45 seconds, rest 15 seconds
    Burpee Box Jumps for 45 seconds, rest 15 seconds
    Butterfly SitUps for 45 seconds, rest 15 seconds

    Rest 60-seconds to 90-seconds and continue on to Group Three

    Group Three Tabata

    Remember, we’re doing this group twice! Have fun!

    Curb Hops on Left Leg for 45 seconds, rest 15 seconds
    Glute Bridge Raises on Left Leg only for 45 seconds, rest 15 seconds

    Curb Hops on Right Leg for 45 seconds, rest 15 seconds
    Glute Bridge Raises on Right Leg only for 45 seconds, rest 15 seconds

    Rest 60-seconds to 90-seconds, then repeat Group Three Tabata.

    Group One with Coach Nate:
    Lunge with High Skip, Fast Mountain Climbers and Happy Stars

    Fast Mountain Climbers

    Happy Stars

    Group Two with Coach Holly:
    Push Ups, Burpee Box Jumps, and Butterfly Sit Ups

    Hand Release Push Up to Downward Dog with a Shin Tap

    Burpee Box Jumps

    Butterfly Sit Ups

    Group Three with Coach Nate:
    Single Leg Curb Jump, and Single Leg Glute Bridge Raise

    Single Leg Curb Jump


    Single Leg Glute Bridge Raise

  • Mobility: Thoracic Spine and Lats

    Improve your posture and breathing by rolling your thoracic spine. It just feels good. Just stay in the thoracic area and don’t roll your spine between your ribs and your hips.

    Improve your arm swing by rolling out your lats