Intro to 5km

BEGINNER

If you’re looking to run your first 5km and want a program that combines treadmill and outdoor running, strength training and mobility, you’ve come to the right place! This program starts with easy runs dictated by heart rate, along with some walk/run intervals that slowly progress into longer steady-state running. The strength training is runner-specific and helps you improve the power in your stride and prevent injury. This program is great for novice runners, but I would recommend having some base before starting this plan - being able to continuously run for 15-20mins no matter how slow.
(if you can’t, look at doing the 60min in 16 week program first)

Each week: 

  • 2-3 x runs (outdoor or treadmill, 30-50 mins)

  • 2 x run-specific strength training workouts (weights and bodyweight) 

  • Runner-specific warm-ups to prevent injury and improve efficiency

  • 1 mobility workout - improve flexibility and range of motion

Level: Beginner (novice runner) 

Equipment needed: Running shoes, treadmill, gym equipment and a variety of weights, resistance bands, running watch or heart rate monitor (optional but will help you get the best result)

Details: Want to run your first 5km? This plan will work great for you. The running portion of the plan offers a gradual build in distance and intensity, and the strength training is all runner-specific.