Once a week—twice if you have time—perform a short bodyweight or free-weight resistance-training routine. These exercises force your nervous system to recruit all your muscle fibers both simultaneously and explosively, mimicking the demands of the 5K start. This isn’t about building bigger muscles. It’s about teaching your body efficient control of your muscle fibers.

RELATED: Run Your Fastest 5K

All Photos: Nick Isabella

Squats
Single-leg deadlifts
Planks
Lunges
Side leg lifts
Step-ups