Emerge Strong
For anyone who wants to have fun!
Whether it's your first time running, or you're wanting to make personal record, this program can benefit your running form and speed.
Focus on quality over quantity with form first and push yourself during the runs. You'll be surprised by how much you can improve with a solid training plan and sufficient recovery.
You got this and if you have questions about anything, I'm here to coach you through it!
Features4 sessions per week
Must use App app to view and log training
Team Training
A1
Cardio
1 x 5:00
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Knee Hug
1 x 20
A5
Fire Hydrant
1 x 10
A6
Toe Touches for Balance
2 x 6
A7
Hindu Push-Up
2 x 6
B1
A-Skip
1 x 20
B2
B-Skip
1 x 20
B3
Low Pogo Jumps
2 x 10
B4
Single Leg Hops
2 x 10
C
Run
5 x 1:00
D
Conditioning Options
1 x 10:00
E
Breathing Drill
1 x 5:00
A
Cardio
1 x 5:00
B1
Band Pull-Apart
2 x 10
B2
Glute activation bridge
2 x 15
B3
Lateral Lunge
2 x 10
B4
IYT Shoulder Activation
2 x 5
B5
Lying Trunk Twist
2 x 10
C1
Medicine Ball Slam
2 x 4
C2
Box Jump
2 x 3
D
Trap Bar Deadlift
4 x 4
E1
Dumbbell Reverse Lunge to Step Up with Knee Drive
4 x 6
E2
Single Arm Landmine Press
3 x 8
F1
KB Gorilla Row
3 x 10
F2
Single KB Overhead March
3 x 10
F3
SkiErg
3 x 1:00
G
Breathing Drill
1 x 5:00
A
Cardio
1 x 0:05
B1
Quadruped Hip Circles
2 x 10
B2
Banded External Rotation
2 x 15
B3
Arm Hauler
2 x 10
B4
Knee Hug
2 x 10
B5
Groiner
2 x 10
B6
Butt Kicks
2 x 20
C1
Cardio
2 x 3:00
C2
T-Spine Rotation
2 x 5
C3
Spinal Segmentation
2 x 5
D1
Cardio
2 x 3:00
D2
Assisted Hip Airplane
2 x 5
D3
Hip Opener Heel Tap
2 x 10
E1
Cardio
2 x 3:00
E2
Isometric Split Squat Hold with Heels Elevated
2 x 0:30
E3
Tibialis Raise
2 x 20
E4
Calf Raise
2 x 20
F1
Cardio
2 x 3:00
F2
Foot Rolling
2 x 60
G
Breathing Drill
1 x 5:00
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Side Plank Hip Dip
2 x 6
A5
Scap Push-Up
2 x 6
A6
Quadruped Hip Circles
2 x 5
A7
Lunge with Twist
2 x 5
A8
Toe Touches for Balance
2 x 6
A9
Arm Circles
2 x 30
B1
Low Pogo Jumps
2 x 10
B2
Single Leg Hops
2 x 10
B3
A-Skip
2 x 15
B4
B-Skip
2 x 15
B5
C-Skip
2 x 15
C
Run
1 x 30:00
D1
Post Run Stretch 1
1 x 10:00
D2
Breathing Drill
1 x 5:00
A1
Cardio
1 x 5:00
A2
Banded Pull Aparts
2 x 10
A3
Banded Knee Outs
2 x 10
A4
Mcgill Bird Dog
2 x 10
A5
Medicine Ball Hip Hinge
2 x 10
A6
Quadruped Hip Circles
2 x 5
B1
Assisted Banded Squat Jump
2 x 5
B2
Rotational MB Slam
2 x 3
C
Goblet Squat
4 x 6
D1
Dumbbell Thruster
4 x 10
D2
Hand Release Push-Up
4 x 10
E1
Pull-Up
3 x 4
E2
KB Plank Pull Through
3 x 6
E3
Kneeling Core Halo
3 x 4
F
Breathing Drill
1 x 5:00
Warm Up
A
Warm Up A
30x Jumping Jacks 10 yds Bear Crawl forward 10 yds Bear Crawl backward 10x Knee Hugs 10x Quad Pulls 5x Lateral Lunge per side 10x Groiners
Conditioning
B
Conditioning A
3-4 rounds/ 45 minute cut off D/Bx2 Sled Rope Pull to Push 50 yd (or 60 sec) Double Arm Carry 15 KB Swing D/Bx2 Sled Drag 30 cal ski erg, row, or air runner *D/B= down and back Move smoothly through each exercise. Move your body and get blood flowing for recovery, don't dig a hole of recovery debt. Conversational pace. Keep work in the tank to use for next week!
C
Breathing Drill
1 x 5:00
When you join a team you’re getting more than programming, you’re joining an online community.
5K in 5 Weeks
5K in 5 Weeks
5K in 5 Weeks
