OTLW // Outlaw Fitness
Endurance, Functional Fitness, Marathon, General Fitness, Triathlon, Strength & ConditioningOTLW Pace+ 5K is a 6-week hybrid training program built for athletes who refuse to choose between strength and endurance. Designed for runners who want to smash their 5K while keeping power in the gym, this program blends structured run sessions with barbell lifts, accessory work, and conditioning.
Across six weeks, you’ll develop the speed, stamina, and aerobic capacity to run faster — while maintaining the strength and lean muscle that keep you explosive and resilient.
Whether you’re chasing a new PR or looking to level up your overall fitness, Pace+ 5K delivers the balance between grit and performance.
1 sessions per week
Must use App app to view and log training
Program Training
WARM-UP
A
3 ROUNDS: • 20 Jumping Jacks • 10 Leg Swings (forward/back + lateral) • 10 Arm Circles (forward/backward) • Dynamic calf pumps + world’s greatest stretch
RUN // My First Run
B
RUN // Warm-Up: 5 minute walk RUN // 5 Rounds: 2:00 running at a conversational pace 2:00 walking RUN // Cool Down: 5 minutes walking cool down
CORE WORK
C
3 ROUNDS: • Deadbugs x12 • Side Plank x :30 sec/side • Glute Bridge Marches x10/leg
COOL DOWN
D
2 mins per movement/side: • Foam roll: calves, hamstrings • Couch stretch • Pigeon stretch
WARM-UP
A
2 Rounds: • 10 Air Squats • 10 Banded Pull-Aparts • 10 Scapular Push-Ups
B1
Back Squat
6 x 6 @ 0, 0, 65, 65, 65, 65 %
B2
Pull-Up
4 x 6
METCON
C
10 MINUTE AMRAP: • 8 Alternating DB Snatch (50/35lb) • 10 Box Jumps (24/20”) • 12 Wall Balls (20/14lb) (10'/9')
ACCESSORIES
D
2 ROUNDS: • 10 x DB Reverse Lunge (per leg) • 20 x Banded Hamstring Curls • Dead Hang (max time)
COOL DOWN
E
• Banded hamstring + quad stretch • 90/90 hip mobility drill
WARM-UP
A
2 ROUNDS: • 10 A-skips • 10 High Knees • 5 Deep Squats w/ reach
RUN // 3 On, 2 Off
B
RUN // Warm-Up: 5 minute walk RUN // 6 Rounds: 3:00 running at a conversational pace 2:00 walking RUN // Cool Down: 5 minutes walking cool down
C1
Incline DB Bench Press
3 x 12
C2
Chest-Supported DB Row
3 x 12
D
DB Lateral Raise
3 x 15
E
Barbell Bicep Curl
3 x 12
F
Tricep Rope Pulldowns
3 x 15
COOL DOWN
G
2 mins per side/movement: • Chest opener (door frame stretch) • Forearm and wrist mobility • Foam roll lats & upper back
WARM-UP
A
• World’s Greatest Stretch – 1 min/side • Pigeon Stretch – 30 sec/side • Wrist Rolls + Wrist Flexor/Extensor Stretch – 1–2 mins • Banded Front Rack Stretch (optional but helpful) – 30 sec/side
B
BARBELL COMPLEX (Deadlift → Hang Clean → Front Squat → Push Press)
2 x 5
C
Power Clean + Front Squat
5 x 4 @ 65 %
D
Barbell Deadlift
3 x 8
E
DB Push Press
3 x 8
F
Single Arm Farmer Walk
3 x 60
COOL DOWN
G
• Couch Stretch • Thread-the-Needle T-spine rotation • Ankle dorsiflexion mobilization (knee-to-wall drill)
WARM-UP
A
Warm-Up (Pre-Run): • Jump Rope 2 min • Dynamic toe touches • Ankle hops
RUN // Less Walking
B
RUN // Warm-Up: 5 minute walk RUN // 5 Rounds: 3:00 running at a conversational pace 1:00 walking RUN // Cool Down: 5 minutes walking cool down
C1
EZ Bar Curl
3 x 12
C2
Tricep Rope Pulldowns
3 x 12
C3
Hammer Curl
3 x 12
CORE FINISHER
D
• 15 x Hanging Knee Raises • 20 x Russian Twists (bodyweight or light plate) • 15 x Reverse Crunch
COOL DOWN
E
• Standing hamstring & quad stretch • Supine twist • Diaphragmatic breathing (3 min)
WARM-UP
A
3 ROUNDS: • 10 Walking Lunges • 10 Glute Bridges • 20 sec Jump Rope • Light goblet squats & hip openers
B
Barbell Deadlift
4 x 5 @ 70 %
C
DB Walking Lunge
4 x 20
D
GHD Sit-Up
E
WEIGHTED RUCK
1 x 45:00 @ 20 lb
COOL DOWN
F
• Calf + hamstring stretch on wall • Hip flexor couch stretch • Foam roll quads and glutes
Circuit
A
Options: • 30–60 min zone 1 walk or light spin • Yoga or ROMWOD session • Breathwork + Core Stability (Bird Dog, Box Breathing, Cat-Cow)
Daniel Kelly
Certifications: CrossFit Level 1 Coach Certified Nutirionist (PNL1)
