PR Your 5k
12 Week Training Program
Price: $47
- 12 Weeks – 3 phases
- Downloadable and mobile friendly
- Satisfaction Guarantee
Features:
Running training combined with supportive strength training
5-6 training sessions / week
Sessions <60 minutes
Video demo & instructions for all strength training drills
Written with your long term health and wellness in mind
Designed by Chris Johnson, PT and Ryan DeBell, MS, DC
PR Your 5k
12 Week training program combining systematic running training and supportive strength training to get you running faster, longer, with less injury
Sample Week
Day 1: Strength Day 1
Day 2: Run Day 1
Day 3: Recovery
Day 4: Run Day 2
Day 5: Strength Day 2
Day 6: Run Day 3
Day 7: Recovery
What Equipment Do I Need?
For the running workouts, we recommend:
1. Shoes
2. Socks
3. Shorts
4. T-shirt/sports-bra
5. Wrist watch with start/stop timer and splits
*Inclement Weather
1. Wicking socks
2. Wicking tights
3. Wicking long sleeve shirt
4. Running gloves-condition speci c 5. Winter running hat
For the strength training:
1. Exercise or yoga mat
2. Pair of dumbbells – ideally 10 or 20lbs
3. 8” Stepper or platform
4. Medium to heavy resistance tubing or monsterband
5. Dowel rod or equivalent
What Strength Training Exercises Are Included?
This program contains lifts in the following categories:
Squat
Bridge
Row
Hinge
Step-up
Plank
Carry
What Is the Format of this Program?
After purchasing, you will receive an e-mail with a download link to the program, which is in PDF format. You can also login to your account to view and download the program. The document is editable to take training notes on both desktop and mobile devices.