Strength + Fast 5k

Functional 5k Training Program

Increase speed, strength, mobility, and athleticism!

This is a structured training plan that combines running, strength, plyometric, and mobility workouts, and tailored for the specific goal of running a fast 5k. Optional workouts, modifications, and scheduling tips are included to help you align the workouts with your current fitness level, access to gym equipment, and busy schedule. This program can be repeated and progressed to continue delivering benefits for a long time!

Goal:
Athletic Performance
Running, Functional, Cardio
8 weeks program 7 days/week 45-60 mins
Level:
All Levels
Goal:
Athletic Performance
Running, Functional, Cardio
8 weeks program 7 days/week 45-60 mins
Level:
All Levels
Finally found workouts for runners. Very glad I found your app!
Shawn
As a chiropractor, I have even started sending patients to your app. Thank you!!
Mia
Unique exercises that are specific and effective
Meg
Well WORTH the money spent
Donald
Very good running focused work. Love it.
Myia
Really like your workouts
Jay
I always enjoy your workouts. They never disappoint.
Sarah
Finally found workouts for runners. Very glad I found your app!
Shawn
As a chiropractor, I have even started sending patients to your app. Thank you!!
Mia
Unique exercises that are specific and effective
Meg
Well WORTH the money spent
Donald
Very good running focused work. Love it.
Myia
Really like your workouts
Jay
I always enjoy your workouts. They never disappoint.
Sarah
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About the program

If you want to get strong, athletic, and in overall great shape, while also training for a fast 5k, then this is your program. This program is comprehensive and includes running at different paces, full body strength training, plyometrics, mobility drills, modifications, and specific warmup movements.

    Workouts

    30 min easy run
    30 min easy run
    4.8
    1
    Lower (strength focused)
    Lower (strength focused)
    4.8
    3
    Upper + Optional EZ run
    Upper + Optional EZ run
    5.0
    2
    Workout 1 - 6 x 200
    Workout 1 - 6 x 200
    5.0
    Workout 2 - Lower (plyometric + stability focused)
    Workout 2 - Lower (plyometric + stability focused)
    5.0
    2
    So far this is the best fitness app I have used. Love the mobility exercises.
    Kate
    Just what I was looking for!
    Candy
    Love your programs. Easy to follow and great for building strength.
    Katie
    Good mixture of strength, mobility, and prehab exercises.
    Camila
    Great workouts pushing mobility and strength! I love how the workouts are so unique. John keeps it interesting and never boring!
    Baq
    So far this is the best fitness app I have used. Love the mobility exercises.
    Kate
    Just what I was looking for!
    Candy
    Love your programs. Easy to follow and great for building strength.
    Katie
    Good mixture of strength, mobility, and prehab exercises.
    Camila
    Great workouts pushing mobility and strength! I love how the workouts are so unique. John keeps it interesting and never boring!
    Baq

    Frequently asked questions

    What are the goals of this program?
    The goals of this program are to increase strength, speed, endurance, mobility, and overall athleticism while training to run a fast 5k.
    What if I'm not currently training for a 5k race?
    You don’t have to be training for a 5k race to benefit from this program! If you simply want to increase athleticism and get into great shape (meaning look, feel, and move better) then this is a great program for you.
    Is this hybrid training?
    That depends on what you consider “hybrid training.” Yes, we will be running and lifting, but that’s not all. We will also be doing plyometrics, mobility drills, injury prevention movements, and athletic conditioning. In my opinion, this is not a typical “hybrid training" program, it's much (much) more. Instead of just focusing on hypertrophy and endurance, we also focus on strength, mobility, speed, injury prevention, and overall athleticism. I prefer to call this style of training "functional hybrid training." But at the end of the day, it doesn't really matter what you call it. If you want to get stronger, look better, run faster, AND move well, then this is your program.
    Who are these workouts for (skill-level)?
    The workouts are designed for all levels. However, it is recommended that you be able to run at least 3-4 miles without stopping. Most athletes will run between 13-25 miles per week, depending on their fitness level and whether they take advantage of the optional running workouts provided. The longest run workout is approximately 6.5 miles, though advanced athletes may run more by adding miles to the warmup or cooldown portions. Note: When you buy this program, you are given lifetime access. This means you can use it over and over again and track your progress overtime using the tracking feature inside the app.
    What equipment do I need?
    This program assumes that you have access to a full service gym with standard gym equipment. However, depending on your experience level and knowledge of movement variants, you should be able to do most of the workouts at home if you have access to some or all of the following equipment: * Bands (loop and long) * Dumbbells * Pilates ball * Barbell with weights * Bench, box, or chair (some form of sturdy, elevated structure) * Sliding discs It's also recommended you have a running watch or access to a track or treadmill so that you know how far you will be running. If you need equipment, checkout my Amazon storefront. The link can be found on my website. https://www.runningfitnessdude.com/
    Warmups?
    The workouts include suggested warmup movements designed to help prime your body for high performance activity.
    Modifications?
    Yes. Modifications are included within each workout for some of the more challenging movements and/or the the ones that require more equipment.
    How long is each workout?
    The length of each workout varies. But in general, they are between 30-60 minutes in length. Some may take longer depending on your fitness level.
    Is this program a PDF?
    No. This program is run thru my app, which means you can easily access the workouts from anywhere on your phone. Once you purchase the program and download my app, you will have access to the program inside the app. The app includes detailed instructions, form cues, video descriptions, and easy to access modifications for some of the more complex movements.
    How do I get started?
    1) Purchase the program 2) Download my app (if you haven’t already) 3) Once inside my app, you will have access to this program 4) Start doing the workouts
    Is this program included with a subscription to your app?
    No. A subscription is separate. This program is only available on a one-time purchase basis and is not included with a subscription to my app.
    Is a subscription to your app required to participate in this program?
    No! Everything you need is contained in this program. Of course, you may ALSO subscribe to my app if you want to, but a subscription is not required. By subscribing, you will be granted access to additional programs and workouts, plus you can direct message me inside the app whenever you have questions (I can’t answer every question, but I will always do my best to steer you in the right direction, and usually respond within 24 hours). If you do not have a subscription, then you will only have access to this program (and any other programs you purchase) inside the app.
    What do I do when I'm done with this program?
    First, celebrate your achievements! Second, consider taking a short break from training to give your body some time to recover. Third, start strength training again! Options: 1) Restart this program from the beginning 2) Subscribe to my app and try one of the programs available for app subscribers, including Pump + Run 3.0, or follow along with the Weekly Workouts posted inside the app. You could also try creating your own routine utilizing the large library of on demand workouts that are accessible with an app subscription. 3) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/
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    About John Gaset

    Let's talk

    I'm a husband, father of 2, strength and mobility coach, entrepreneur, Garmin running ambassador, and attorney. I quit my job as a partner at a national law firm and jumped back into a full time career in fitness after my dad lost his battle with cancer. Now I'm on a mission to help everyone achieve their goals and lead healthy, active, and complete lives. I'm not 20-something and know *exactly* what it's like to live in the real world with a stressful job and family obligations. I give practical advice that is actually useful, and while my workouts are unique, they are extremely effective and suitable for all. These are the same type of workouts I personally do to stay strong, athletic, and aesthetic.

    Good mixture of strength, mobility, and prehab exercises.
    Camila
    Finally found workouts for runners. Very glad I found your app!
    Shawn
    Absolutely love your workouts. Each one exposes a weakness I didn't know was there.
    Randy
    Great workouts pushing mobility and strength! I love how the workouts are so unique. John keeps it interesting and never boring!
    Baq
    Very good balance of mobility and strength!
    Gerardo
    Good mixture of strength, mobility, and prehab exercises.
    Camila
    Finally found workouts for runners. Very glad I found your app!
    Shawn
    Absolutely love your workouts. Each one exposes a weakness I didn't know was there.
    Randy
    Great workouts pushing mobility and strength! I love how the workouts are so unique. John keeps it interesting and never boring!
    Baq
    Very good balance of mobility and strength!
    Gerardo

    App Features

    Lifetime Access
    Once you purchase, you own the program forever!
    Tracking
    Track your progress and share it to Instagram
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Video Workouts
    Easy-to-follow videos for every workout in the app
    Offline Downloads
    Workout anywhere - even without internet connection
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    /images/landing/features/lifetime.pngframe
    Lifetime Access
    Once you purchase, you own the program forever!

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