Free shipping on orders $75+

PR Your 5k In 6 Weeks

July 15, 2021

PR Your 5k In 6 Weeks

Many of us have a love/hate relationship with running. For XWERKS Athlete and running coach Mark Bottenhorn it became a necessity to help deal with his anxiety.

Mark turned this passion into a career and now coaches from Olympic hopefuls to average Joes looking to improve their running abilities. 

If you are looking to improve your 5k Coach Mark has provided us a training template to share. Click here to download it from Google Docs 

5k Run Template

This program assumes that the athlete has a base of running about 20 miles per week for 4-6 weeks before starting the program; if the base is lower, adjust mileage as needed. *Be sure to add at least a ten minute warm up of easy running, foam rolling, and stretching to your quality session days, and follow them up with a 10 minute cool down of easy running. If using a heart rate monitor, subtracting your age from 180 is a rough estimate as a good target for easy, conversational pace runs. Example: 180 minus 30 year old = 150 beats per minute as the upper threshold for aerobic easy runs. **Pickups are 30 second spurts of intensity injected into an otherwise easy run with at least wo minutes of easy running in between each before starting again.

If you are interested in working with a running coach, checkout Mark's website - markbottenhorn.com



Also in Blog

History & Uses of Tongkat Ali
History & Uses of Tongkat Ali

August 25, 2022

Tongkat Ali is a shrubby herb that comes from Southeast Asia that offers a variety of health benefits. 
Read More
The Keto Diets Impact On Testosterone and Cortisol
The Keto Diets Impact On Testosterone and Cortisol

August 10, 2022

A recent study indicated that the effect of a low carb, moderate protein diet was not consistent on resting total testosterone. However, a low carb, high protein diet caused total testosterone to decrease by 37%.

Read More
How Much Protein Can Your Body Absorb?
How Much Protein Can Your Body Absorb?

July 15, 2022

There is some debate about how much people on a resistance training program need on a daily basis versus the amount that can be used in a single meal. In this article, we’ll look at answering the question “how much protein can your body absorb?”
Read More