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
Everybody talks about how important the forward lean is to more efficient running. When you lean forward and get your center of gravity moving in front of you, your body is forced to step to keep from falling. Keep leaning forward and gravity helps propel you forward with less effort on your part. As long as you don’t forget to take that step. Then you face plant. Nobody wants that. Be safe – take a step.
We want to talk about how to best initialize that forward lean. We think that leading with your hips is the most efficient way to learn to lean. We have two separate drills for you today that will help ingrain the feeling of having your hips forward: heel-toe rocks and arch-body rocks. One will feel immediately applicable and the other will seem somewhat silly. We’ll let you decide which is which.
For those about to rock, we salute you!
Beginner: 3-5 minutes
Intermediate: 5-7 minutes
Advanced: 7-10 minutes
Beginner: Alternate run 30 seconds, walk 30 seconds
Intermediate & Advanced: Run
All Levels: RPE 3 out of 10
Leg Swings & Arm Hugs
We think it’s so important to reinforce the “leading with the hips” feeling, that we’re going to include some additional exercises to do just before you head out on your workout. We call this exercise an Arch Rock.
The exercise will seem a little unusual in that you lie on the ground to do it. The important thing to learn is to sense which muscles you’re engaging to drive your hips into the ground, while simultaneously lifting your legs off the ground. This is the muscle memory we’re trying to build.
Beginner: 2 sets of 10 arch rocks
Intermediate & Advanced: 2 sets of 20 arch rocks
Beginner: 15 minutes
Intermediate: 15 – 20 minutes
Advanced: 20 – 25 minutes
All Levels: 10 heel-toe rocks every 5 minutes for the run duration listed above.
All Levels: RPE 5 out of 10
Beginner: 2 – 5 minutes
Intermediate: 5 – 7 minutes
Advanced: 7-10 minutes
Beginner:
Alternate Run 30 seconds / Walk 30 seconds
Intermediate & Advanced:
Run easy
All Levels: RPE 3 out of 10
As with the pre-run special exercises, we’re back for a few more sets of the Arch Rocks. The purpose here is the same as it was before – to help build the muscle memory of “hips forward”. You’ll have earned your post-workout smoothie when you’re done.
Beginner: 2 sets of 10 arch rocks
Intermediate & Advanced: 2 sets of 15-20 arch rocks
“My quads aren’t tight,” said No. Runner. Ever. Get to know all four of your quad muscles north-to-south and east-to-west