Maze Performance Training and Therapy
Functional Fitness, General FitnessThe Maze Method: 5K Run & Strength
Run Stronger. Build Strength. Go the Distance.
Running a faster, stronger 5K takes more than just logging miles. The Maze Method: 5K Run & Strength combines structured running workouts with progressive strength training to help you build endurance, improve performance, and become a stronger, more resilient athlete.
Designed for busy adults and recreational runners, this 12-week program uses proven strength and conditioning principles to develop the complete athlete—without spending endless hours in the gym.
What You’ll Get:
3 Strength Training Sessions Per Week
Build total-body strength, muscular endurance, and stability using the Triphasic Training model. Progress through eccentric, isometric, and concentric phases to develop strength, movement control, and power.
3 Structured Running Sessions Per Week
Improve your 5K performance with a balanced combination of interval training, aerobic conditioning, and progressively longer runs. Each session has a specific purpose to help you run more efficiently and confidently.
Progressive 12-Week Training Plan
Follow a structured progression that integrates strength development with running performance, helping you build fitness while managing training demands and recovery.
Minimal Equipment. Maximum Results.
No barbells or specialized training facilities required. Strength workouts use accessible equipment found in most commercial gyms, including Planet Fitness.
Who Is This Program For?
- Busy adults looking to balance strength training and running.
- Beginner-to-intermediate runners preparing for a 5K.
- Recreational runners wanting to improve strength and performance.
- Anyone tired of choosing between lifting weights and running.
More Than Just a Running Program
At Maze Performance Training & Therapy, we believe strength and endurance should work together—not compete against each other.
Whether you’re preparing for your first 5K or chasing a new personal best, this program gives you the structure, progression, and purpose to train with confidence.
Stop choosing between being strong and being a runner. Become both.
Stronger. Better. For Life.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
MPT Foam Roll Series
Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side
Prep
B
MPT - 5 min Warm-up (Lower Body)
Glute Bridge x10 Air Squat x10 Reverse Lunge x5/side Downward Dog x10 1/2 Kneeling Hip Flexor x 20 sec / side
C
MPT - Squat Jumps
4 x 3
D1
Goblet Squat - MPT
4 x 5
D2
Band Face Pull
4 x 10
E1
MPT Step-Ups
3 x 16
E2
Incline DB Row
3 x 8
E3
Leg Raise
3 x 8
Prep
A
MPT Dynamic Warm-up
Knee to Chest Stretch x 10/side Heel to Butt Stretch x 10/side Leg Cradle x 10/side Hamstring Scoops x 10/side Lateral Lunge x 10/side Forward Lunge w/Twist x 10/side
Prep
B
Band Walks
Crab x 10/side Monster x10/side Duck Walk x 10/side
Road Day 1 (45–50 min)
C
10 min - easy 20 min - steady tempo (comfortably hard) 10 min - easy
Prep
A
MPT - 5 min Warm-up (Upper Body)
Arm circles x 12 each Incline push-ups x 12 Band pull-aparts x 15 Plank shoulder taps x12/side
B
Med Ball Chest Pass
4 x 3 @ 70 %
C1
DB Bench Press
4 x 5 @ 70 %
C2
Back Elevated Hip Thruster
4 x 10
D1
Supine DB Tricep Press
4 x 8 @ 75 %
D2
Single Leg RDL
4 x 16 @ 75 %
D3
Supine Lying Hip Roll
4 x 16
Prep
A
MPT Dynamic Warm-up
Knee to Chest Stretch x 10/side Heel to Butt Stretch x 10/side Leg Cradle x 10/side Hamstring Scoops x 10/side Lateral Lunge x 10/side Forward Lunge w/Twist x 10/side
Prep
B
Band Walks
Crab x 10/side Monster x10/side Duck Walk x 10/side
Track Day (45 min)
C
10 min - Warm Up 800m @ current 5K pace 90 sec Jog Recovery 6 rounds 10 min - Cool Down
Prep
A
MPT - 5 min Warm-up (Total Body)
Hip Hinge Drill x 12 World’s Greatest Stretch x5/side Push-ups x 12 Child’s Pose x 15 Burpee x 10
B
Split Jump
4 x 6 @ 70 %
C1
DB RDL
4 x 5 @ 70 %
C2
Straight Arm Pulldown
4 x 8
D1
Split Squat
4 x 16 @ 75 %
D2
Bird Dog Row
4 x 16 @ 75 %
D3
Sprinter Sit-Ups
4 x 16
Prep
A
MPT Dynamic Warm-up
Knee to Chest Stretch x 10/side Heel to Butt Stretch x 10/side Leg Cradle x 10/side Hamstring Scoops x 10/side Lateral Lunge x 10/side Forward Lunge w/Twist x 10/side
Prep
B
Band Walks
Crab x 10/side Monster x10/side Duck Walk x 10/side
Road Day 2 (50–55 min)
C
45 min - easy aerobic 6 × 20 sec strides near end of the 45 minutes. (start around 35-40 minutes) Strides - Instructions: Gradually accelerate over 3–5 seconds. Hold strong, quick, tall posture for ~20 seconds. Ease off smoothly. Walk or jog for 40-60 seconds. Repeat designated number of times.
