Long Run

Start slow and let your heart rate climb gradually. This is not training pace — it's just opening the body up.

Leg swings (front/back & side), walking lunges, high knees, butt kicks, A-skips. 10–15 m of each.

💡 Dynamic (moving) stretches before running; save static holds for the cooldown.

Relaxed and steady. This is the cornerstone of 5K endurance — it lets you hold goal pace without fading.

💡 Finish the last 1–2 mi at steady (7:15–7:45) to practise running strong on tired legs.

Sip water and consider a few carbs (gel/chews) on the longest runs.

💡 Practise race-day fueling here, never on race day for the first time.

Bring the heart rate down gradually before you stop.

Hands on wall, back leg straight, heel down. Then bend the knee slightly to hit the lower calf (soleus).

Heel on a low step, hips back, flat back, hinge forward until you feel the stretch.

Half-kneeling, tuck the pelvis and press hips forward. Huge for runners who sit all day.

Standing, pull heel to glute, knees together, stand tall.

Seated or lying, ankle over opposite knee, gently pull the thigh in.