12 Week Race Day Prep (5k & 10k)
CR-Athletics
Marathon, Cross Country, EnduranceThe 12 Week Race Day Prep program is appropriate for anyone seeking to optimize their performance in either a 5K or a 10K race. Its detailed exercise prescription is individually tailored as it provides guidance on training intensity through the use of heart rate percentage.
Through this 12 week concurrent training program you will develop your aerobic capacity, aerobic power, and the type of total body strength that will support you running at a faster pace than ever before.
Prep
A
Warmup - Cardio HIIT
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent knee hamstring stretch - 5 ea. side (2-3 sec. hold each rep) Side lying T-Spine rotation - 5 ea. side Kneeling hip flexor stretch - 3-5 ea. side (2-3 sec. hold each rep) Then... Easy .5 mile to 1 mile jog
Aerobic Power Intervals
B
5k - 4 sets of 4 min. On... 3 min. easy jog between reps 10k - 4 sets of 5 min. On... 3 min. easy jog between reps *Keep heart rate at 80-85% during intervals
Recovery
C
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Prep
A
Warmup (Total body)
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following - Band Pullaparts - 15-20 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B1
Deadlift
3 x 5
B2
Box Jump (for height)
3 x 3
C
DB Step-Ups
3 x 8
D
Press
4 x 8
E
Pull-up
4 x MAX
F
Leg Lowering (Active)
2 x 10
Conditioning
G
Aerobic Output / Restoration
Recovery Run 5k - 30 min. 10k - 45 min. *keep Heart Rate between 60 - 70%
Recovery
H
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
I
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup - Cardio HIIT
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent knee hamstring stretch - 5 ea. side (2-3 sec. hold each rep) Side lying T-Spine rotation - 5 ea. side Kneeling hip flexor stretch - 3-5 ea. side (2-3 sec. hold each rep) Then... Easy .5 mile to 1 mile jog
Anaerobic Capacity Intervals
B
5k - 12 sets of 30sec. On... 1 min. easy jog between reps 10k - 14 sets of 30sec. On... 1 min. easy jog between reps *Keep heart rate at 90-95% during intervals
C
Plank
2 x 0:45
Recovery
D
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Prep
A
Warmup (Total body)
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following - Band Pullaparts - 15-20 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Russian KB Swing
3 x 15
C1
Back Squat
3 x 8
C2
Box Jump (for height)
3 x 3
D1
DB Bench Press
4 x 10
D2
Bent Over Barbell Row
4 x 10
E
Hanging Leg Raises w/straps
2 x 15
Conditioning
F
Aerobic Output / Restoration
Recovery Run 5k - 30 min. 10k - 45 min. *keep Heart Rate between 60 - 70%
Recovery
G
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup - Cardio HIIT
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent knee hamstring stretch - 5 ea. side (2-3 sec. hold each rep) Side lying T-Spine rotation - 5 ea. side Kneeling hip flexor stretch - 3-5 ea. side (2-3 sec. hold each rep) Then... Easy .5 mile to 1 mile jog
Aerobic Output
B
5k - 45 min. 10k - 60 min. *Keep heart rate between 70 - 75% ; Don't run too hard, fatigue will carry over into next week
Recovery
C
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Prep
A
Warmup - Cardio HIIT
*The warmup should last approximately 10 minutes. Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent knee hamstring stretch - 5 ea. side (2-3 sec. hold each rep) Side lying T-Spine rotation - 5 ea. side Kneeling hip flexor stretch - 3-5 ea. side (2-3 sec. hold each rep) Then... Easy .5 mile to 1 mile jog
Aerobic Restoration
B
Easy 45 min. Non-impact cardio Mode - Stepper, Bike, Elliptical, Rower, Pool, or Walking *Keep heart rate below 70%
Recovery
C
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
