The Best Workouts to Improve Your 5K Time


Use this workout to avoid shin splints, strengthen your legs for more endurance and finish races healthy. One of the biggest reasons people fall off track with 5k programs is they get injured, these workouts will help you stay healthy throughout your training program. This workout can be done on any day besides day 6 where you do your longest run. Be sure to do this workout after your run so your stabilizing muscles don’t get over-trained.

Stay Strong Workout

1. Band Walk (Alternating directions) 2×12 each

2. Clamshell 2×15 each side

3a. Glutes Bridge (Single leg if possible) 2×15

3b. Heel Tap 2×20

4a. Single Leg Deadlift 2×12 each

4b. Single Leg Calf Raise 2×15 each

5a. Spell the alphabet with your foot 2 sets

5b. Sock Pick-Up Using Toes 2×15 each

Finish by stretching key running muscles: hip flexors, quads, hamstrings, glutes and calves.  

Full Body Strength Workout

This workout will help you maintain your strength, boost your metabolism and improve your running time.  This is a great workout to do on a day with shorter runs  like Day 1 or 4.  Try to do this workout 1-2 times per week.  For optimal performance do this workout before you do your daily run or even better do two separate workouts that day.  

1a. Bench Press or Chest Press 3×12

1b. Dumbbell Row or Machine Row 3×12

2a. Squat or Leg Press 3×12

2b. Chin Ups or Lat Pulldowns (Palms facing you) 3×12

3a. Lunges or Single Leg Press 3×12 each

3b. Overhead Press 3×12

4a. Lateral Lunges 3×12 each

4b. Plank Row 3×10 each

5a. Side Plank 3×30 seconds each side

5b. Decline Situp 3×15

Finish by stretching key running muscles: hip flexors, quads, hamstrings, glutes and calves.  

Have you tried this workout? Let us know in the comments!