5k Training Program

Week 1 | Day 2

Run Drills:
Nose
Breathing

“What I’m looking for is not out there. It is in me.” – Helen Keller

Is it possible to learn to breathe in a way that makes you a better runner?

Today, we bring awareness to how we breathe and learn how to breathe in a way that utilizes more of our lung capacity. To do this, we learn to use our diaphragm, which not only allows us to breathe better, but it also facilitates engaging our core musculature. This engagement helps to improve our running posture, paving the way for a better running form!

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Week 6

Workout

  • Running Warm Up
    Duration:

    Beginner: 3-5 minutes
    Intermediate: 5-7 minutes
    Advanced: 7-10 minutes

    Instructions:

    Beginner: Alternate run 30 seconds, walk 30 seconds
    Intermediate & Advanced: Run

    Effort Level:

    All Levels: RPE 3 out of 10

  • Dynamic Warm Up

    Our favorite dynamic warm-up exercises:

    10 Hip Circles, each side
    10 Arm Circles, forward and backward

  • Main Set

    Duration:

    Beginner: 10 minutes
    Intermediate: 10 – 15 minutes
    Advanced: 15 – 20 minutes

    Instructions:

    All Levels: 5-10 nose breaths every minute. Breathe normally otherwise

    Effort Level:

    All Levels: RPE 5 out of 10

  • Cool Down
    Duration:

    Beginner: 2 – 5 minutes
    Intermediate: 5 – 7 minutes
    Advanced: 7-10 minutes

    Instructions:

    Beginners: Alternate Run 30 seconds / Walk 30 seconds
    Intermediate & Advanced: Run easy

    Effort level:

    All Levels: RPE 3 out of 10

  • Mobility: Quads

    “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

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