Fit 4 Life
GENERAL HEALTH
If you’re looking to run a 5km and want a program that combines treadmill and outdoor running, strength training and mobility, you’ve come to the right place! This 8-week plan starts with walking, and walk/run intervals and progresses into steady-state running. The strength training is runner-specific and helps you improve the power in your stride and prevent injury. Each week, you’ll know exactly which type of workout to do, and when to do it. This program is great for novice runners but I would recommend having some sort of a base before starting this plan (being able to continuously run for 15-20mins no matter how slow)
Each week:
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. And the beauty of it, there is no finish line. Once you hit your 5km distance, improving your time and efficiency becomes the next focus.