PR Your 5K

12-Week Running Program to Help you PR Your 5k

Written by Chris Johnson, PT & Ryan DeBell, MS, DC

What You Get

12-Week Training PDF

Full Lifetime Access

18 Custom Video Tutorials

Built in Training Notes

Accessible on any Device

Progress Tracking

$47.00

Includes :

  • 12-Week Training PDF
  • 18 Custom Video Tutorials
  • Full Lifetime Access
  • Accessible on any Device

$47.00

Includes :

  • 12-Week Training PDF
  • 18 Custom Video Tutorials
  • Full Lifetime Access
  • Accessible on any Device

What You Get

12-Week Training PDF

Full Lifetime Access

18 Custom Video Tutorials

Built in Training Notes

Accessible on any Device

Progress Tracking

What this Program Will Do for You

  • Help you PR your 5k
  • Provide you with 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

Equipment Needed

Running
  • Shoes
  • Socks
  • T-shirt/Sports bra
  • Wrist watch 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

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 want a structured plan to improve your shoulder mobility
  • If you have shoulder tightness or range of motion issues you want to improve
    but aren’t sure where to start
  • If you want more than just stretches and foam rolling
  • f you own a gym and want to add in extra shoulder work for your class, you can
    directly use the programming
  • If you sit at a desk all day, this program will help strengthen the right places to un-do
    all the sitting
  • If you sit at a desk all day, this program will help strengthen the right places to un-do
    all the sitting
  • If you sit at a desk all day, this program will help strengthen the right places to un-do
    all the sitting
>

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