5k Training Program

Week 2 | Day 13

Long
Run
 

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln

The long run is really the bread and butter of distance training. It’s where we condition our body to withstand the stresses of running longer distances. We strengthen our hearts, our cardiovascular system, our muscles and tendons, and become more energy efficient.

We accomplish all this by running SLOWLY, with an RPE between 4/10 and 6/10

Today is not the day to try to set a PR, or run so fast that you can’t hold a conversation with a running buddy. Save running fast for race day.

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Workout

  • Running Warmup
    Duration

    All Levels: 5 minutes

    Instructions

    Beginner: Alternate Run 30 seconds / Walk 30 seconds
    Intermediate & Advanced: Run Easy

    Effort Levels

    All Levels: RPE 3/10

  • Dynamic Warmup: Leg Swings and Arm Hugs


    Leg Swings & Arm Hugs

  • Main Workout
    Distance

    Beginner : 3 miles
    Intermediate : 3 miles to 5.5 miles
    Advanced: 5.5 miles

    Instructions

    Beginner: Run easy. Every 4 minutes, do 10 air squats

    Intermediate & Advanced:

    Start: Easy for 1 mile
    Pick-up: Run 3 minutes at 5k Race Pace, recover 2 minutes
    Repeat 2 more times
    Finish: Easy for the remainder of the distance

    Effort Levels

    Beginner: RPE 4/10

    Intermediate & Advanced:

    Start: RPE 4/10
    Pick-up: RPE 8/10, recover RPE 3/10
    Finish: RPE 5/10

  • Cooldown
    Duration

    Beginner: 2 minutes
    Intermediate: 2 minutes to 5 minutes
    Advanced: 5 minutes

    Instructions

    Beginner: Alternate Run 30 seconds / Walk 30 seconds
    Intermediate & Advanced: Run

    Effort Levels

    All Levels, Run: RPE 2/10

  • Mobility: Glutes and Hamstrings

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

    Maintain the inner and outer hamstrings

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