5k Training Program

Week 6 | Day 39

Quality Run:
Drills &
Strides

Time: 10 -20 minutes.
“That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.” – Kara Goucher

Race Week’s drills are short and sweet and give you an idea of the types of dynamic warmup drills you can do on race day!

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Workout

  • Run Warmup
    Duration:

    Beginner: 5 minutes
    Intermediate: 10 minutes
    Advanced: 15 minutes

    Instructions:

    Beginner: Alternate Run 45 seconds, Walk 15 seconds
    Intermediate & Advanced: Run easy

    Effort Level:

    All Levels: Run RPE Level 3/10

  • 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.

  • Main Workout
    Drill 1

    30 meters of high knees, jog back

     

    Drill 2

    30 meters of butt kicks, jog back

     

    Drill 3

    30 meters of skips with forward arm circles, jog back

     

    Drill 4

    30 meters of skips with backward arm circles, jog back

     

    Drill 5

    30 meters of Karaoke with right driver leg, jog back

     

    Drill 6

    30 meters of Karaoke with left driver leg, jog back

     

    Drill 7

    50-100 meter striders

    Instructions

    Beginners: 5 striders, recover completely between each
    Intermediate & Advanced: 10 striders, 60 second recovery between each

    Intensity

    All Levels

    Run: 9 out of 10 RPE
    Recovery: 2 out of 10 RPE

  • Cooldown
    Duration:

    Beginner: 5 minutes
    Intermediate & Advanced: 10 minutes

    Instructions:

    Beginner: Alternate Run 30 seconds, Walk 30 seconds
    Intermediate & Advanced: Run easy

    Effort Levels:

    Beginner: RPE Level 2/10
    Intermediate & Advanced: RPE Level 3/10

  • Mobility: Calves

    Show your calves some love. Maybe sneak some time in with your lacrosse ball on your feet, too