I just wanted to provide an update to those who responded to my 5k warmup question a while back.

Through the use of training with B3 bands I was able to shave almost 3 minutes off my personal record for a 5k race in just a few weeks. What makes it even more impressive is the fact that I am not running very much at all. I am currently dealing with two herniated discs in my low back so I run no more than 5 miles per week maximum due to the back pain. I run 2 separate miles with bands on each week. My current cardio routine is mainly treadmill rucking, some stairs, sporadic speed ladder drills and assault bike (all with bands on). My mind is completely blown that I was able to drop my 5k PR from 26:08 to 23:15 with minimal running. I use the bands every single day for strength training and always have some sort of banded cardio warm up prior. My easy pace training training runs are now faster than what my maximum effort race pace used to be. Amazing results just keep coming!

Is there a B3 warm up routine for a 5k? I’d like to get a good boost and pump but not completely wear myself out before a race.

Thoughts on this workout:

I call it B3 Leg for Mercy

Set treadmill at max incline.

Jog to failure (~60-90 seconds)

Recovery walk (~30 seconds or less)

Repeat for 8 minutes

Finish with 2 min Zone 2 run at 0%incline

Cool down walk with bands off for 2 minutes

This workout is about 12 minutes which flirts with going over the BFR time limit but the bands come off at about 10 minutes.

Does this sound like something positive or should I make changes?

I don’t like just doing this as a stand alone exercise regimen but I’m trying to follow the 10 minutes only guidelines recommended to me. Thanks for any critiques!

Is there any protocol for using B3 bands as a warm up before trying for a 1 Rep Max for bench, squat and deadlift?