Crush It 5K

Average Weekly Training Hours 03:48
Training Load By Week
Average Weekly Training Hours 03:48
Training Load By Week

The Crush It Program provides you with as the name suggests; The training program is designed to help you crush your next 5K

Sample Day -31
0:30:00
28.3TSS
Relaxed Pace

Terrain: Flat course


Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.


Always listen to your body regardless of what is on the training plan. It is ok to be uncomfortable when you are pushing your boundaries. It is never OK to say ouch.

“Good things come slow, especially in distance running.” – Bill Dellinger

Sample Day -30
0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

30- 60 seconds Wall sits
https://www.youtube.com/watch?v=-cdph8hv0O0

15 Sit-ups -
https://www.youtube.com/watch?v=jDwoBqPH0jk

10 x (hold 5 seconds) Supermans
https://www.youtube.com/watch?v=zalgF6oou4E

Side Planks
https://www.youtube.com/watch?v=NXr4Fw8q60o

Sample Day -29
0:30:00
28.3TSS
Relaxed Pace

Terrain: Flat course

Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.

Always listen to your body. It is ok to be uncomfortable when you are pushing your boundaries. It is never OK to say ouch.

Sample Day -28
0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

15-40 depending on stage of progresssion Pistol Squat (work on progression per the weeks).
https://www.youtube.com/watch?v=3FDyQVGbvCI

Glute Bridge -
https://www.youtube.com/watch?v=2-d8EplhKIM

15 x Side Leg Raises
https://www.youtube.com/watch?v=jgh6sGwtTwk

Bird Dog:
https://www.youtube.com/watch?v=wiFNA3sqjCA

15 x each side Deadbug Exercise
https://www.youtube.com/watch?v=4XLEnwUr1d8

Sample Day -26
0:40:00
41.7TSS
Relaxed Pace

Terrain: Flat course


Workout: The hardest part of starting any program is getting out the door. Putting on your running shoes and getting out the door is the most important part.

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”
— Jesse Owens

Sample Day -25
0:20:00
10TSS
Strength Training Exercise

All exercises are bodyweight exercises. They require no equipment.

3 x

30- 60 seconds Wall sits
https://www.youtube.com/watch?v=-cdph8hv0O0

15 Sit-ups -
https://www.youtube.com/watch?v=jDwoBqPH0jk

10 x (hold 5 seconds) Supermans
https://www.youtube.com/watch?v=zalgF6oou4E

30 x Clamshells
https://www.youtube.com/watch?v=EG5_gXcfozw

Sample Day 2
0:57:00
30.2TSS
Long run with intervals

Terrain: Gradual incline or gradual rolling hills.

Workout: the long runs will continue to get longer. Consistency is the key to getting ready for race day. With the intervals, do the best that you can. It might mean just walking faster. That is ok.

Most people never run far enough on their first wind to find out they've got a second.
- William James

Stephanie Holbrook
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MovementFx

Do you want to move faster, farther, and injury-free? GUARANTEED.

A coach designed to help you reach your endurance goals. Whether you are new to sports, ready to get back into endurance sports or have been training for years, you will benefit from nutrient timing, skills training, mobility and flexibility exercises to keep you training at any speed or distance while staying pain-free.