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Creating a program for someone who wants to run their first 5K race involves building endurance, strength, and overall fitness. The goal is to gradually increase running distances while incorporating resistance training to improve strength and prevent injury. Here’s a basic 8-week program that combines running and resistance training.
Goal: Begin running and build up stamina, while starting resistance training to increase overall strength.
Running:
Day 1: Run 1 minute, walk 1.5 minutes. Repeat for 20-25 minutes.
Day 2: Resistance training (see below).
Day 3: Run 1 minute, walk 1.5 minutes. Repeat for 20-25 minutes.
Day 4: Rest.
Day 5: Run 1.5 minutes, walk 1.5 minutes. Repeat for 20-25 minutes.
Day 6: Resistance training (see below).
Day 7: Rest.
Resistance Training (2x per week):
Bodyweight Squats: 3 sets of 12-15 reps
Push-Ups (knees if necessary): 3 sets of 10-12 reps
Plank: Hold for 20-30 seconds, 3 sets
Lunges: 3 sets of 10 reps each leg
Goal: Increase running duration while maintaining strength training.
Running:
Day 1: Run 2 minutes, walk 1.5 minutes. Repeat for 25-30 minutes.
Day 2: Resistance training (see below).
Day 3: Run 3 minutes, walk 1.5 minutes. Repeat for 25-30 minutes.
Day 4: Rest.
Day 5: Run 4 minutes, walk 1 minute. Repeat for 30 minutes.
Day 6: Resistance training (see below).
Day 7: Rest.
Resistance Training (2x per week):
Bodyweight Squats: 4 sets of 15-20 reps
Push-Ups: 3 sets of 12-15 reps
Plank: Hold for 30-40 seconds, 3 sets
Lunges: 4 sets of 12 reps each leg
Glute Bridges: 3 sets of 15 reps
Goal: Increase overall running distance, with less walking and more continuous running.
Running:
Day 1: Run 5 minutes, walk 1 minute. Repeat for 30-35 minutes.
Day 2: Resistance training (see below).
Day 3: Run 8 minutes, walk 1 minute. Repeat for 35 minutes.
Day 4: Rest.
Day 5: Run 10 minutes, walk 1 minute. Repeat for 40 minutes.
Day 6: Resistance training (see below).
Day 7: Rest.
Resistance Training (2x per week):
Bodyweight Squats: 4 sets of 20 reps
Push-Ups: 4 sets of 15-20 reps
Plank: Hold for 40-50 seconds, 3 sets
Lunges: 4 sets of 15 reps each leg
Glute Bridges: 4 sets of 20 reps
Dumbbell Rows (if available): 3 sets of 10 reps each arm
Goal: Run longer distances, with minimal walking, and focus on running performance.
Running:
Day 1: Run 12 minutes, walk 1 minute. Repeat for 40-45 minutes.
Day 2: Resistance training (see below).
Day 3: Run 15 minutes, walk 1 minute. Repeat for 45 minutes.
Day 4: Rest.
Day 5: Run 20-25 minutes without walking (aim for continuous running).
Day 6: Resistance training (see below).
Day 7: Rest.
Resistance Training (2x per week):
Bodyweight Squats: 4 sets of 25 reps
Push-Ups: 4 sets of 20 reps
Plank: Hold for 50-60 seconds, 3 sets
Lunges: 4 sets of 20 reps each leg
Glute Bridges: 4 sets of 25 reps
Dumbbell Rows: 3 sets of 12 reps each arm
Listen to Your Body: If you feel pain, especially in your joints, take an extra rest day or ease up on the running.
Hydration and Nutrition: Stay hydrated and eat a balanced diet with a focus on protein and carbs to fuel your runs.
Warm-Up and Cool-Down: Always warm up before each run with 5-10 minutes of light activity (like walking or dynamic stretching) and cool down after your runs to prevent injury.
By following this program, you’ll gradually build both endurance and strength, setting you up for success on race day!