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
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!
Beginner: 5 minutes
Intermediate: 10 minutes
Advanced: 15 minutes
Beginner: Alternate Run 45 seconds, Walk 15 seconds
Intermediate & Advanced: Run easy
All Levels: Run RPE Level 3/10
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.
30 meters of high knees, jog back
30 meters of butt kicks, jog back
30 meters of skips with forward arm circles, jog back
30 meters of skips with backward arm circles, jog back
30 meters of Karaoke with right driver leg, jog back
30 meters of Karaoke with left driver leg, jog back
50-100 meter striders
Beginners: 5 striders, recover completely between each
Intermediate & Advanced: 10 striders, 60 second recovery between each
All Levels
Run: 9 out of 10 RPE
Recovery: 2 out of 10 RPE
Beginner: 5 minutes
Intermediate & Advanced: 10 minutes
Beginner: Alternate Run 30 seconds, Walk 30 seconds
Intermediate & Advanced: Run easy
Beginner: RPE Level 2/10
Intermediate & Advanced: RPE Level 3/10
Show your calves some love. Maybe sneak some time in with your lacrosse ball on your feet, too