Wise Performance Lab
EnduranceThis program is designed to help you peak for a PR-setting 5k race. the programming is built into three 4-week progressive phase. We use the Jack Daniel's VDOT pacing calculator to allow us to program intensity/pacing at an individualized level! This program will systematically progress mileage and pacing, with a final taper into a race week. You will also get a single lifting day with the bare minimum cross training to stay healthy and strong!
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Run
1 x 30:00
C1
Alternating V-Up
3 x 20
C2
Hollow Hold Flutter Kicks
3 x 1:00
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Run
1 x 10:00
C
Rolling 200m Repeats
6 x 200
D1
Side Plank on Elbows
3 x 90
D2
Mountain Climber
3 x 60
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B1
Back Squat
10, 8, 8, 8, 8
B2
Tall Kneeling Pallof Press Hold
4 x 90
C1
Single Arm DB Overhead Press
3 x 16
C2
Single Arm DB Row
3 x 16
D1
DB RDL
3 x 8
D2
Landmine Bar Twist
3 x 20
E1
Standing Dorsiflexion Raise with Wall Lean
3 x 12
E2
Banded Side Steps
3 x 24
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Run
1 x 30:00
C1
Front Plank on Elbows
3 x 00:60
C2
Supermans
3 x 6
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Run
1 x 10:00
C
800 m Repeat
5 x 800
D1
Alternating Bike Crunches
3 x 40
D2
Alternating Bird Dogs
3 x 20
E
Runner Yoga Flow (7 minutes)
1 x 7:00
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
