Training Plan
Beginner 5k plan (8 Weeks)

Get back into a running and resistance training routine with this eight week program. You will be ready for a 5k at the end of this program.

You'll start with the option of five days of cardio: three light walk/running days (plus one more optional run day), one cross train, plus two total body resistance sessions (body weight only).

The starting point for this plan is 34 minutes of walk/run.

You'll end with the same routine but up to 4 miles long run, speedwork run & a technique focused run. You'll keep the cross training cardio & the two resistance training sessions with some exercises adding dumbbells. After the eight weeks you will be fitter, stronger and in a solid routine. You'll be ready to celebrate by running a 5k!

 

Only $18.00

Sample Week of Training

Run - Run 2min walk 30sec

Warmup with dynamic stretches & drills.

Dynamic stretches 10 each leg:
-Walking knee hugs (squeeze knee into chest, take a step & repeat on opposite leg).
-Walking heel to butt (pull heel to butt for quad stretch, take a step & repeat on opposite leg).
-Hip cradle (pull ankle up & allow knee to drop out to side, take a step repeat on opposite leg).

Run drills 20-30 each:
-Skips
-Butt kicks (quick fast short run steps while kicking heels toward butt. Keep knees pointed downward)
-Shuffles both directions.

Then walk/jog 5min.

Main set
Light conversation pace run 2minutes.
Brisk walk 30 seconds.
Repeat these intervals 10x's for a total of 28minutes.

Cooldown Walk 5minutes
Stretch hamstrings, quads, glutes, calves holding each for 5 breaths.

Planned: 35:00

Rest Day

No formal exercise today. However you can do a light walk, yoga or anything that isn't high impact.

Run - Run 2min walk 30sec

Warmup with dynamic stretches & drills.

Dynamic stretches 10 each leg:
-Walking knee hugs (squeeze knee into chest, take a step & repeat on opposite leg).
-Walking heel to butt (pull heel to butt for quad stretch, take a step & repeat on opposite leg).
-Hip cradle (pull ankle up & allow knee to drop out to side, take a step repeat on opposite leg).

Run drills 20-30 each:
-Skips
-Butt kicks (quick fast short run steps while kicking heels toward butt. Keep knees pointed downward)
-Shuffles both directions.

Then walk/jog 5min.

Main set
Light conversation pace run 2minutes.
Brisk walk 30 seconds.
Repeat these intervals 10x's for a total of 28minutes.

Cooldown Walk 5minutes
Stretch hamstrings, quads, glutes, calves holding each for 5 breaths.

Planned: 35:00

Strength Training - Total body (updated)

Do this after your cardio.

2 sets of 12-15 reps each exercise:
-Pushups (knees or feet) OR chest press with dumbbells
-Squats into overhead press with dumbbells
-Burpees with hops
-Inchworm (from standing position, walk hands out to plank. Then inch feet up toward hands as hips go upwards. Walk hands back out into plank & continue this pattern).
-Lateral hops
-Plank rows with light dummbell (in plank, lift one arm up into a rowing motion. Alternate arms).
-Plank with feet hops in and out.
-Reverse crunches

Planned: 20:00

Cross Training

Your choice of cardio cross training. Some examples:
Biking, swimming, walking, aerobics

You can also do yoga or stretch routine if you need an alternate option.

Planned: 30:00

Run - Optional Run/walk or cross train

Any cross training exercise or an extra run.

Warmup with dynamic stretches & drills.

Dynamic stretches 10 each leg:
-Walking knee hugs (squeeze knee into chest, take a step & repeat on opposite leg).
-Walking heel to butt (pull heel to butt for quad stretch, take a step & repeat on opposite leg).
-Hip cradle (pull ankle up & allow knee to drop out to side, take a step repeat on opposite leg).

Run drills 20-30 each:
-Skips
-Butt kicks (quick fast short run steps while kicking heels toward butt. Keep knees pointed downward)
-Shuffles both directions.

Then walk/jog 5min.

Main set
Light conversation pace run 2minutes.
Brisk walk 30 seconds.
Repeat these intervals 10x's for a total of 28minutes.

Cooldown Walk 5minutes
Stretch hamstrings, quads, glutes, calves holding each for 5 breaths.

Planned: 35:00

Rest Day

No formal exercise today. However you can do a light walk, yoga or anything that isn't high impact.

Run - technique work

Warmup with dynamic stretches & drills.

Dynamic stretches 10 each leg:
-Walking knee hugs (squeeze knee into chest, take a step & repeat on opposite leg).
-Walking heel to butt (pull heel to butt for quad stretch, take a step & repeat on opposite leg).
-Hip cradle (pull ankle up & allow knee to drop out to side, take a step repeat on opposite leg).

Run drills 20-30 each:
-Skips
-Butt kicks (quick fast short run steps while kicking heels toward butt. Keep knees pointed downward)
-Shuffles both directions.

Then walk/jog 5min.

Main set
-10 min light run focusing on quick leg turnover. Think "fast feet" BUT make sure to keep your stride length comfortably short so your intensity stays low.
-5 min light run focusing on body position - slight lean from ankles.
-5 min run increasing pace to slightly more intense. Do this by swinging arms faster. Arms dictate legs so when you speed armswing, pace increases.
-10 min light conversation pace running, fun and easy.

Cooldown Walk 5minutes
Stretch hamstrings, quads, glutes, calves holding each for 5 breaths.

Planned: 30:00

Strength Training - Total body

Do this after your cardio.

2 sets of 12-15 reps each exercise:
-Pushups (knees or feet) OR chest press with dumbbells
-Squats into overhead press with dumbbells
-Burpees with hops
-Inchworm (from standing position, walk hands out to plank. Then inch feet up toward hands as hips go upwards. Walk hands back out into plank & continue this pattern).
-Lateral hops
-Plank rows with light dummbell (in plank, lift one arm up into a rowing motion. Alternate arms).
-Plank with feet hops in and out.
-Reverse crunches

Planned: 20:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.