Podium Your 5K
Equipment Needed
Running
Shoes
Socks
T-shirt/Sports bra
Wristwatch with start/stop timer & splits
Reflective gear
Identification with name, allergies, and emergency contact information
Strength
Exercise or yoga mat
Pair of dumbbells (ideally 10 or 20lbs)
8" step or platform
Medium to heavy resistance tubing or monster band (click here for details)
Dowel rod or equivalent
What this Program Will Do for You
Help you podium your 5k
Provide you with a structured running schedule
Help you get faster than you've ever been
Get you stronger with specific accessory work
Safely progress your volume
Avoid running related injuries
How the Training is Structured
5 days per week
Integrated running, drills, and strength work
12 weeks total
Progressively more challenging over the 12 weeks
~60 minutes per session
Can be done almost anywhere
Who Should Use this Program
If you have >2 years running experience
If you want a high-level 5k training program
If you want a program that incorporates supportive strength work
If you have ~1hr/day to train
FAQ
Is this program right for me?
The Podium program is designed for athletes who have completed multiple 5k’s and are looking to finish in the top of their face.
It can be printed out, used on a computer, or on a mobile device.
For best use, we recommended using the Adobe Acrobat app on a mobile device for viewing the program and recording training notes.
Tell me more about the training
Each week consists of two strength training days and three running days.
Training sessions typically can be completed in under 60 minutes.
The strength training consists of the movements in the following patterns:
Squat
Bridge
Row
Hinge
Step-up
Plank
Carry
What Equipment do I need?
A membership at a standard gym should have you covered.
We recommend the following equipment for the strength training component:
Exercise or yoga mat
Pair of dumbbells - ideally 10 or 20lbs
8” Stepper or platform
Medium to heavy resistance tubing or monster band
Dowel rod or equivalent