5k Training Program

Week 6 | Day 41

Race
Weekend
Day 1

“We race to meet a better version of ourselves at the end.”
– Rebecca  Rusch

It’s finally Race Weekend! Congratulations! You did it!

We’ll bet you’re not the same runner you were 6 weeks ago, so celebrate your successes! We know you’re going to have a rockin’ good race! Coach Nate has some great last-minute guidance to make your race day the best possible experience.

Whether your race is today or you’ve got another 24 hours before toeing the line, we’ve got you covered.

Choose A Training Week
BACK TO MARATHON HOME
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6

Racing Today

  • Race Day Strategy for Advanced Runners

  • Pre Race Warm Up

    Be sure to get to the race early to park and get checked in. Then give your 30 – 40 minutes to include the following:

    Dynamic Warm Up
    1-2 miles easy jog
    Some easy drills, like Pulls, Butt Kicks or High Knees
    4 15-second striders to race pace, recovering completely before the next strider

    Give yourself time to get some water, use the porta-potties if you have to, then get to the starting line.

    Good Luck!

  • Dynamic Warm Up


    If this week’s dynamic warm-up drills have you feeling more like Sancho Panza than Don Quixote, here’s one more opportunity to tilt at windmills.

    10 Opposite Arm circles with the left arm going forward, then reverse with the right arm going forward for another 10 Arm circles.

    1 to 2 minutes of hip circles on each side. Really get in there and loosen up your hip joint, groin, and hip flexor. Transition from hip circles into elbow touches, 10 per side

  • Post Race Cooldown
    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

  • Post Race Mobililty

    Work those big engines- introduce your glutes to a lacrosse ball

    Maintain the inner and outer hamstrings

After Your Race

  • Congratulations! Now Let's Talk About What's Next!

    Wow! You really did it and we’re super proud of the sweat equity you invested in yourself over the past 6 weeks. Tell us your story on our Facebook Community page! We’d love to hear from you.

    So, you may ask, what’s next? Well, we have a few suggestions.

    If your 5k was just a springboard to a longer race, we have more great training programs for your next Marathon or Half Marathon.

    If you want to take a little running break and just get a little stronger in ways that will make you a better runner when you’re ready, be sure to check out our Running Strength program.

    Suffer a little bit of an injury and need some TLC? Be sure to check out our Injury Prevention program.

    Have any other questions? Be sure to drop us a line at coaching@therunexperience.com.

    Thanks again for making us your training partners for your 5k!

Racing Tomorrow

  • 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


    If this week’s dynamic warm-up drills have you feeling more like Sancho Panza than Don Quixote, here’s one more opportunity to tilt at windmills.

    10 Opposite Arm circles with the left arm going forward, then reverse with the right arm going forward for another 10 Arm circles.

    1 to 2 minutes of hip circles on each side. Really get in there and loosen up your hip joint, groin, and hip flexor.

    Transition from hip circles into elbow touches, 10 per side

  • Main Set: Shakeout Run

    Duration:

    All Levels: 20 – 30 minutes

    Instructions:

    All Levels:

    Run: 5 – 10 minutes easy
    Drill: 5 x 60 seconds at 5k race pace with 60 second recovery
    Run: 5 – 10 minutes easy

    Effort Level:

    All Levels: RPE 5 out of 10

  • Cooldown
    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

  • Mobility: Hamstrings and Glutes

    Work those big engines, introduce your glutes to a lacrosse ball

    Maintain the inner and outer hamstrings