Building Strength and Flexibility – Week 5 of Half Marathon Training
Week 5 is in the books, and this was by far my strongest week yet! My running is really starting to click—I’m covering more miles, walking less, and feeling more in control of my pace. I still took things steady, but for the first time, I felt like I was training rather than just getting through each session.
Not only did I manage four solid runs this week, but I also got in a strength session and, for the first time, made stretching and flexibility a real priority. Turns out, taking care of my body between runs is just as important as the miles themselves!
Running Stronger Than Ever
This week’s runs felt like proof of how far I’ve come in five weeks. My body is adapting, my endurance is building, and I no longer feel like I’m constantly worried about my injury. I’m still being cautious, but each run gave me more confidence.
Day 1: A Solid Start
I kicked off the week with a comfortable 3-mile run. No walking, no stopping—just a steady, controlled effort. It felt smooth, and that alone was a win.
Day 3: Pushing the Distance
This was my longest weekday run at 4.5 miles. I kept the pace slow and focused on how my body felt. My hip gave me a few reminders that I’m still recovering, but overall, I felt strong. A few weeks ago, I wouldn’t have believed I could run this distance without walking, but here I was—making it happen.
Day 5: Strength + Flexibility Focus
Instead of a run, I got in a strength session, working on:
- Squats – 3 sets of 12
- Lunges – 3 sets of 10 per leg
- Glute Bridges – 3 sets of 15
- Core Work (Planks & Leg Raises)
On top of that, I finally committed to stretching properly post-workout. I added foam rolling and focused on hip mobility, which felt amazing. Definitely something I need to keep up!
Day 7: Long Run Breakthrough
Sunday’s long run was 4.5 miles, and it was my best run of training so far. I found a rhythm early and stuck with it, only stopping for a quick stretch at mile 3.This felt like a real long run, and hitting that mileage made me feel like I’m getting closer to race-ready.
Key Takeaways from Week 5
More Running, Less Walking
My endurance is improving, and I’m running longer without needing breaks. That’s a huge confidence boost.
Strength Training Helps, But So Does Stretching
One strength session a week seems to be working well, but adding stretching and mobility work made a big difference in how I felt after my runs.
Pacing is Everything
By keeping my pace controlled, I’m able to run longer without burning out. Slow and steady is working for me.
Looking Ahead to Week 6
With the halfway point of training approaching, I’m hoping to keep building mileage while staying injury-free. More running, more stretching, and at least one strength session again. If I can keep this balance, I’ll be in a great spot heading into the second half of training.
Have you ever added stretching or mobility work to your routine and felt the difference? Let me know in the comments—I’d love to hear what works for you!
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I am doing this for a local charity called Be Free Young Careers if you fancy sponsoring then use the link below or for more information use this link; https://tr.ee/A6Rzk7WuQO
