Fenzi Dog Sports Academy - EL830: Prevent & Perform: Couch to 5K for the Handler

Course Details

This Course Goes Beyond Logging Miles

This program is about more than just hitting your mileage—it’s about understanding your body and building a solid foundation to run safely, confidently, and consistently. You’ll learn practical, easy-to-apply strategies that will not only make running feel better but also help you avoid injuries and setbacks.

What You’ll Learn

✅ Injury Prevention Essentials

Injuries are one of the biggest reasons runners quit, but most are preventable with the right approach. You'll learn how to warm up properly, build strength, and avoid common mistakes that lead to pain.

Common running injuries and how to prevent them
The role of strength training in keeping runners healthy
Why warm-ups and cooldowns aren’t optional

✅ Smart Training & Motivation

Sticking to a routine can be tough, but with the right strategies, you can make running a habit. We'll cover how to stay consistent even on days when motivation is low.

How to stay motivated even when you don’t feel like running
The psychology of consistency—making running a habit that sticks
How to adjust training when life gets in the way

✅ Hydration & Nutrition for Runners

What you eat and drink plays a huge role in your energy levels and recovery. Learn how to fuel your body so you feel strong and avoid hitting a wall.

How much water you actually need before, during, and after a run
The best fueling strategies for energy and recovery
What to eat to support endurance and muscle health

✅ Shoe & Gear Considerations

Wearing the wrong shoes can lead to pain and injury, but picking the right pair doesn't have to be complicated. We’ll guide you through choosing the best shoes and gear for comfort and performance.

How to pick the right running shoes for your feet and running style
When to replace your shoes to avoid injuries
Running gear that makes training easier and more enjoyable

✅ Breathing & Pacing Techniques

If running feels exhausting, your breathing or pacing might be off. You'll learn how to control your breath and find the right pace so running feels smoother and more sustainable.

How to control your breathing to avoid side stitches and fatigue
The difference between conversational pace, tempo running, and speed work
How to listen to your body and run smarter, not harder

✅ The Importance of Rest & Recovery

Rest is just as important as training when it comes to improving as a runner. We'll cover how to use recovery techniques to reduce soreness, prevent burnout, and keep making progress.

How (and why) rest days actually make you a better runner
Recovery techniques to reduce soreness and improve performance
The power of sleep and mobility work in keeping you strong

Learn by Doing

This won’t be a boring lecture series—you’ll apply what you learn in every workout, ensuring that you’re building knowledge alongside strength and endurance.

By the end of the course, you won’t just be able to run a 5K—you’ll understand how to run in a way that keeps you strong, injury-free, and excited to keep going.

Equipment list:

Lacrosse ball (careful, these can be a choking hazard for dogs so store away)
Mini band set
Aerobic step or similar
Mat

Disclaimer:

Exercise carries an inherent risk of injury. By participating in this course, you agree to Liz's Indemnity Agreement (you can view it by CLICKING HERE). Upon enrolling, participants will also be required to sign a waiver form, which you can access HERE.

Instructor: Liz Joyce

Liz Joyce has been at the forefront of the fitness industry since 2006, with a specialized focus on the unique needs of dog handlers ...((Click here for full bio and to view Liz's upcoming courses))

Syllabus

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WEEK 1

Building Strength for Running

We’ll prepare your body with tempo strength exercises, using slow, controlled movements to build strength efficiently.

✔ Single-sided exercises & core work – Running is a series of single-leg movements, so we train for better balance, stability, and injury prevention.
✔ Maximized muscle engagement – Slower movements help develop strength faster, improving endurance and efficiency.

Walk/Run Intervals for a Strong Start

Your running program will start with walk/run intervals, helping you build endurance safely while avoiding injury and early fatigue.

✔ Beginners: 30-second run / 30-second walk (Total: 17 minutes)
✔ Intermediate: 60-second run / 30-second walk (Total: 21 minutes)

This method ensures gradual progress toward completing a 5K—without the frustration or burnout!

WEEK 2

This Week’s Focus: Strength & Endurance

Strength Training: Calves & Lateral Hips

This week, we’re targeting two key muscle groups for runners: calves and lateral hips. Strengthening these areas helps:
✔ Improve running efficiency
✔ Reduce the risk of injury
✔ Build stability for better form

Why Single-Leg Exercises Matter

Running is essentially a series of one-legged movements, so we’re continuing to emphasize single-leg exercises. These help:
✔ Improve balance and coordination
✔ Strengthen each leg independently
✔ Enhance overall running stability

Running Workouts: Keep Building Endurance

We’re gradually increasing your endurance this week!
🏃 Beginner Run: 19 minutes
🏃 Intermediate Run: 22 minutes

WEEK 3

New Training Focus: Power, Strength & Endurance

We're introducing a strategic mix of low-impact plyometrics and progressive strengthening exercises to support your running journey.

Low-Impact Plyometrics

Boost power and agility without stressing your joints
Improve coordination and efficiency in every stride

Calf & Core Strengthening

Build muscle endurance for stronger, more stable runs
Reduce the risk of fatigue-related injuries

Running Progression

We're continuing to build endurance in your running sessions:

Beginners: 20-minute run
Intermediate: 24-minute run

WEEK 4

Building Strength for Resilient Running

As your running demands increase, so does the need for shock-absorbing strength in key muscle groups. That’s why we focus on eccentric calf and hip strength—your body's natural defense against impact.

Why Eccentric Strength Matters

Eccentric exercises involve muscle lengthening under tension, which helps absorb impact and protect your joints. This reduces stress on your body, making every step smoother and safer.

Targeted Exercises for Stability & Injury Prevention

We incorporate single-leg exercises that strengthen:
✔ Hip Flexors – Improve stride efficiency and overall stability.
✔ Foot Arch – Enhance foot mechanics and help prevent issues like plantar fasciitis.

These movements reinforce alignment, control, and resilience, ensuring your lower body is better prepared for the demands of running.

Running Progression

Your endurance continues to build with structured workouts:
🔹 Beginner Run: 19 minutes
🔹 Intermediate Run: 25 minutes

WEEK 5

Building Resilient Tendons with Plyometrics

We’re increasing the volume of plyometric exercises to strengthen your lower body tendons, keeping them strong, elastic, and powerful. These explosive movements—like jumps and bounds—help improve both tendon resilience and muscle power for better running efficiency.

Strengthening Hamstrings & Hips

A strong lower body is key to stability, speed, and injury prevention. This week, we’re focusing on:

Hamstrings – Essential for knee stability and power generation
Hips – Crucial for balance, posture, and efficient running mechanics

We’ll use targeted exercises and resistance bands to build strength and flexibility where it matters most.

Progressing Running Endurance

As we continue to build endurance, your running workouts are increasing:

Beginner Level – 21-minute run
Intermediate Level – 25-minute run

WEEK 6

Strengthening the Core & Lower Body

We’re adding adductor (groin) exercises to our core work to improve overall stability and power. Combined with hip flexor strengthening, these exercises are key for boosting running performance and preventing injuries.

Building Balance & Coordination

We’ll focus on single-leg balance through fun, challenging, and accessible exercises. These movements will help improve balance, coordination, and strength, ensuring each leg can support and propel you efficiently during your runs.

Endurance Building in Running

Endurance continues to improve with our running workouts:

Beginner: 19-minute sessions
Intermediate: 25-minute sessions

Prerequisites and Equipment

No Experience Needed – Success at Any Level

Whether you're a complete beginner or getting back into running after some time off, you can absolutely succeed with this program. No previous experience required!

Liz is a compassionate, understanding teacher who is dedicated to helping you every step of the way. She’s known for breaking down complex movements into bite-sized, actionable pieces, making it easy for you to learn at your own pace. Each video is designed to guide you through the process, so you can feel confident no matter your starting point.

Before you begin, please ensure you have medical clearance to participate in a running program, especially if you’ve been dealing with injuries or health concerns. Rest assured, Liz will provide you with all the tools and support you need to succeed—no matter where you are in your fitness journey.

Sample Lecture

In all the courses I teach, I focus on the physical experience of the theory, and this course is no different. However, understanding the WHY behind strength training is valuable—especially for runners, and even more so when starting back.

Why is Strength Training Important for Runners?

Strength training is essential for runners as it helps the body adapt to increased physical demands while improving overall efficiency. It also plays a crucial role in injury prevention and cardiovascular preparation, ensuring a smoother return to running.

Strength training supports the body as it adapts to increased running demands.
Stronger muscles make running easier and more efficient.
Injury prevention workouts also provide light cardio benefits, preparing both muscles and the cardiovascular system.
Combining strength training with running leads to better performance and resilience.

Working in Different Planes of Movement

Our bodies are designed to move in multiple directions, yet most daily movement is limited to forward and backward motion. Training in multiple planes strengthens the body, reduces imbalances, and prevents overuse injuries.

Our bodies aren’t meant to move in just one direction.
Most people primarily move forward and backward, but side-to-side and rotational movements are crucial.
Training in multiple planes:
- Builds a more resilient body.
- Tackles muscle imbalances.
- Enhances joint stability.
- Reduces the risk of overuse injuries.
Strengthening muscles and tissues in various directions makes them more adaptable and injury-resistant.

The Importance of Glute Strength

Strong glutes help stabilize the pelvis and improve movement efficiency, preventing many common running injuries. When properly activated, they enhance stride power and reduce overall fatigue during runs.

Strong glutes prevent common running injuries (e.g., IT band syndrome, runner’s knee, lower back pain).
The glute muscles (maximus, medius, and minimus) stabilize the pelvis and support efficient movement.
Strong glutes contribute to better running form, reducing fatigue and improving performance.
The physical exercises to strengthen your glutes will be detailed and progressed in your injury prevention workouts.

The Importance of Hamstring Strength

Hamstrings play a crucial role in hip extension and knee flexion, aiding in shock absorption and stability. Strengthening these muscles reduces stress on joints and lowers the risk of common running-related injuries.

Hamstrings play a key role in hip extension, knee flexion, and lower body stability.
Strong hamstrings absorb impact, reducing strain on joints and preventing injuries like hamstring strains and runner’s knee.
The physical exercises to strengthen your hamstrings will be detailed and progressed in your injury prevention workouts.

The Importance of Quad Strength

Quadriceps are essential for knee stability and shock absorption, ensuring smooth and controlled running mechanics. Strengthening the quads prevents knee-related injuries and enhances overall running efficiency.

Quadriceps support knee extension, shock absorption, and proper running mechanics.
Strong quads stabilize the knee joint, reducing the risk of injuries like runner’s knee and IT band syndrome.
The physical exercises to strengthen your quads will be detailed and progressed in your injury prevention workouts.

Final Takeaways

Strength training helps create a stronger, more resilient runner by addressing movement in multiple planes and targeting key muscle groups. With a structured approach, injury prevention and long-term running success become much more achievable.

Incorporating multidirectional movement and glute strength into training enhances performance and prevents injuries.
Adjust your routine based on your current needs and limitations.
A well-rounded approach to strength training leads to long-term success in running and overall fitness.

Testimonials & Reviews

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A sampling of what prior students have said about this course ...

I absolutely loved this course, and I would take another course from Liz. It helped me get back on track with a fitness routine that was well rounded, and I felt better competing in dog sports because of this class. Thank you!!!

This class was so thoughtfully planned. I loved every aspect of it! I made a lot of progress and loved how Liz coached the gold spots. If you’re wanting to run injury free, this is your class!

This course is excellently paced and encouraging for all levels. I loved it and can't wait until the next one!

Liz's feedback on form was incredibly valuable. In reviewing my own and other's videos, I am more in tune to what to look for so I can correct myself. Liz is super positive, supportive, and encouraging. I felt like she was truly invested in my progress and it definitely helped keep me engaged and looking forward to each session.

Thank you so much for offering this class. I am so happy I took it. Even with my little blip with my knee. i feel I have made so much progress.

I just want to say thank you SO much for everything through the last six weeks! I feel so much more capable and confident than I did prior to this course, and I’m just as grateful for that change as I am with my increased strength and endurance. Immensely appreciate you, Liz!!

An amazing course. Would absolutely take more classes from Liz Joyce.

Registration

Next session starts: April 1, 2025
Registration starts: March 22, 2025
Registration ends: April 15, 2025

Registration opens at 10:00am Pacific Time.

EL830 Subscriptions

	Gold	Silver	Bronze
Tuition	$ 260.00	$ 130.00	$ 65.00
Enrollment Limits	10	25	Unlimited
Access all course lectures and materials	✔	✔	✔
Access to discussion and homework forums	✔	✔	✔
Read all posted questions and answers	✔	✔	✔
Watch all posted videos	✔	✔	✔
Post general questions to Discussion forum	✔	✔	✖
Submit written assignments	✔	✖	✖
Post dog specific questions	✔	With video only	✖
Post videos	✔	Up to 2	✖
Receive instructor feedback on	Questions All videos	Questions All videos	✖

Find more details, refund policies and answers to common questions in the Help center.

EL830: Prevent & Perform: Couch to 5K for the Handler