5K Training For Runners - Week 1

5K Training For Runners – Week 1

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(Week 2 is Here!)


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Running Workout Week 1

[text_block style=”style_1.png” align=”center” font_size=”17″ font_color=”%23707070″ width=”700″]Good running can quickly turn to great running when you inject our approach towards warming up, practice these simple techniques, and focus on these running ideas.[/text_block]
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Warm Up:
Leg swings + hip circles. Arm circles + arm swings

Slow jogging is not a warmup for slightly faster jogging ? This simple series of movement designed to wake you up and improve range in your hips, ankles, and shoulders will pay dividends in the form of silky smooth running afterwards.[/text_block]

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The Nose Breathing Mile!

Your ability to fully breathe into your diaphragm is crucial for your ability to run tall with good posture while dynamically stabilizing your hips with every step to prevent collapse and the injuries that come with it. Nose breathing is an effective way to force this all important conversation with belly breathing. For 1 mile you are only allowed to breathe thru your nose (so clear out those nostrils before hand). If you need to slow down or walk that’s ok! Conversely, if you’ve done this before then push yourself! How fast can you run that mile while still breathing through that nose?[/text_block]

Some of your methods seem bizarre or at least unconventional, but they work!  Other methods I’ve heard and practiced multiple times but the way you explain them somehow makes a big difference and really hits home.

Liz R

Liz R


TRE training works!!!! Finished the Carlsbad Half in record time. Totally spent, and could not have succeeded like this without TRE. Thank you!

Greg H

Greg H


Mobility Bonus: Squat Challenge

[text_block style=”style_1.png” align=”center” font_size=”17″ font_color=”%23707070″ width=”700″]Do the squat challenge after all your run workouts this week. Want to see real change? Try it the next 7 days in a row for a “perfect” week 1 score!

How long can you sit in the bottom of a squat pain free? 1 minute, 3 minutes…10 minutes? Use this as as assessment later on! Further, what’s holding you back…is it your tight stiff ankles that refuse to bend, forcing you onto the balls of your feet? Or your feet turn out and ankles collapse? Perhaps it’s stiffness in the knees and hips that prevent your from squatting deep without feeling pain or without the back grounding.[/text_block]

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