OTLW // Outlaw Fitness
Endurance, General Fitness, Functional Fitness, Marathon, TriathlonOTLW Pace 5K is a 6-week running program built to sharpen your endurance, boost your speed, and get you across the line of a 5K stronger than ever. Using our proven 5K progression, this plan delivers structured runs that build week by week — from intervals to tempos to a final test day. It’s designed for athletes who want a clear roadmap to run faster, improve aerobic capacity, and feel fitter without the distraction of extra lifting.
Whether you’re new to 5K training or looking to hit a new PR, Pace 5K keeps it simple: three runs per week, a steady progression, and a finish-line test that proves your work paid off.
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
COOL DOWN
C
2 mins per movement/side: • Foam roll: calves, hamstrings • Couch stretch • Pigeon stretch
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
COOL DOWN
C
2 mins per side/movement: • Chest opener (door frame stretch) • Forearm and wrist mobility • Foam roll lats & upper back
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
COOL DOWN
C
• Standing hamstring & quad stretch • Supine twist • Diaphragmatic breathing (3 min)
Daniel Kelly
Certifications: CrossFit Level 1 Coach Certified Nutirionist (PNL1)
