UK Human Resources

5K Training Exercises

What You Need to Know: 

These exercises and stretches have been put together as resources for runners, both new and seasoned, while training for a 5K. Running requires not only muscular endurance of the legs, but strong ‘supportive’ tissue structures such as the lateral leg muscles, tendons, and ligaments, as well as the core. These muscles need to be stable while running in order to improve and maintain running efficiency and prevent injury. Perform 8­‐12 reps for 3 sets each.

Doug Hershberger, CSCS, USAW

View a version for printing here »

Exercise: Single Leg Romanian Deadlift

  • Feet flat on the floor
  • Slight bend in the knee
  • Heel and head should be inline at all times

Exercises: Fire Hydrant

  • Keep abs tight
  • Raise knee and ankle together

Lateral Lunge

  • Try without weights first
  • Toes should point mostly forward
  • Shin of support leg should be mostly vertical
  • Flat back, feet at all times 

Step-up with Leg Raise

  • Upright torso at all times
  • Focus on driving through support leg

Glute Bridge

  • Both feet and shoulders flat on floor
  • Squeeze hips and drive your waist to the ceiling

Side Plank with Leg Raise

  • Shoulder and heel should be inline
  • Start with side plank then add leg raise