Home > Fitness > Getting Started Updated 12 March 2013 Running Beginner - 5km in 10 weeks At completion you will be able to run 5km at a medium pace. 0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: In gym or at home Components: Cardio (walking/running), resistance exercises & stretches Weeks: 10 Sessions per week: 3 x Walking/Running; 2 x Resistance training. At completion: You will be able to run 5km at a medium pace.WEEK 1MondayTotal body stretchWalk 30 minTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchWalk 30 minThursdayTotal body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAdduction lying with therabandBicep curls with dumbbellsFridayLower body stretchWalk 30 minSaturdayQuick stretchWalk 30 minWEEK 2MondayTotal body stretchWalk 30 minTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftAdduction lying with therabandWednesdayQuick stretchWalk 30 minThursdayTotal body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftAdduction lying with therabandStanding calf raisesFridayLower body stretchWalk 30 minSaturdayQuick stretchWalk 30 minWEEK 3MondayTotal body stretchRun/walk (Run 1min, Walk 2min)x 10TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying) WednesdayQuick stretchRun/walk (R1min, W2min)x 10ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)Standing calf raisesAbdominal curlsSeated shoulder pressFridayLower body stretchRun/walk (R2min, W2min)x 6SaturdayQuick stretchRun/walk (R2min, W2min) x 6 WEEK 4MondayTotal body stretchRun/walk (Run 2min, Walk 2min)x 10TuesdayLower body stretchOblique crunchesDumbbell front shoulder raiseDumbbell bent over rowOutside forearmTricep extension using both handsSquat/lunge combo with dumbbellsStanding side leg liftAdduction lying with therabandWednesdayQuick stretchRun/walk (R2min, W2min) x 10ThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsAdduction (lying) with small ballBackward straight leg raiseToe raisesFridayLower body stretchRun/walk (R2min, W2min) x 6SaturdayQuick stretch (R2min, W3min)x 6Run/walk (R2min, W3min) x 6WEEK 5Monday Total body stretchRun/walk (Run 2min, Walk 2min) x 10TuesdayLower body stretchDumbbell front shoulder raiseDumbbell bent over rowOblique crunches with ballTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftAbduction (lying) with therabandWednesdayQuick stretchRun/walk (R2min, W2min) x 10ThursdayTotal body stretchPecs with band/dumbbellsBack exercise on all 4sBoxing abs exerciseBicep reverse curlBackward straight leg raiseStep ups with dumbbellsToe raisesAdduction (lying) with small ballFridayLower body stretchRun/walk (R2min, W3min) x 6SaturdayQuick stretchRun/walk (R2min, W3min) x 6WEEK 6MondayTotal body stretchRun/walk (Run 7min, Walk 2min,R5min, W2min)x 2TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchRun/walk(R10min, W2min, R5min, W2min)x 2SaturdayQuick stretchRun/walk (R10min, W2min, R5min, W2min) x 2WednesdayQuick stretchRun/walk (R7min, W2min, R5min, W2min) x2 WEEK 7MondayTotal body stretchRun/walk (R7min, W2min,R5min, W2min)x 2TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying) WednesdayQuick stretchRun/walk(R7min, W2min, R5min, W2min)x 2ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)FridayLower body stretchRun/walk(R10min, W2min, R5min, W2min)x 2SaturdayQuick stretchRun/walk (R10min, W2min, R5min, W2min)x 2WEEK 8MondayTotal body stretchRun/walk. R20min, W2min, R5min, W2min, R5min, W2minTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Adduction (lying) with small ball Wednesday Quick stretchRun/walk (R15min, W2min, R5min, W2min, R5min, W2min)ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)Adduction (lying) with small ballFridayLower body stretchRun/walk. (R20min, W2min,R5min, W2min,R5min,W2min)SaturdayQuick stretchRun/walk. (R15min, W2min, R5min, W2min, R5min, W2min)WEEK 9Monday Total body stretchRun/walk. 5km Route(R20min, W2min,R5min, W2min, run the rest)TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftAbduction (lying) with therabandStanding front leg extensionsWednesdayQuick stretchRun/walk. 5km Route(R25min, W2min, run the rest)ThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayTotal body stretchRun/walk. 5 km Route (R20min, W2min, R5min, W2min, run the restSaturdayQuick stretchRun/walk. 5 km Route (R25min, W2min, run the rest)WEEK 10MondayTotal body stretchRun entire 5kmTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftAbduction (lying) with therabandWednesdayQuick stretchRun entire 5 kmThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchRun entire 5 kmSaturdayQuick stretchRUN ENTIRE 5 KM). 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0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: In gym or at home Components: Cardio (walking/running), resistance exercises & stretches Weeks: 10 Sessions per week: 3 x Walking/Running; 2 x Resistance training. At completion: You will be able to run 5km at a medium pace.WEEK 1MondayTotal body stretchWalk 30 minTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchWalk 30 minThursdayTotal body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAdduction lying with therabandBicep curls with dumbbellsFridayLower body stretchWalk 30 minSaturdayQuick stretchWalk 30 minWEEK 2MondayTotal body stretchWalk 30 minTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftAdduction lying with therabandWednesdayQuick stretchWalk 30 minThursdayTotal body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftAdduction lying with therabandStanding calf raisesFridayLower body stretchWalk 30 minSaturdayQuick stretchWalk 30 minWEEK 3MondayTotal body stretchRun/walk (Run 1min, Walk 2min)x 10TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying) WednesdayQuick stretchRun/walk (R1min, W2min)x 10ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)Standing calf raisesAbdominal curlsSeated shoulder pressFridayLower body stretchRun/walk (R2min, W2min)x 6SaturdayQuick stretchRun/walk (R2min, W2min) x 6 WEEK 4MondayTotal body stretchRun/walk (Run 2min, Walk 2min)x 10TuesdayLower body stretchOblique crunchesDumbbell front shoulder raiseDumbbell bent over rowOutside forearmTricep extension using both handsSquat/lunge combo with dumbbellsStanding side leg liftAdduction lying with therabandWednesdayQuick stretchRun/walk (R2min, W2min) x 10ThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsAdduction (lying) with small ballBackward straight leg raiseToe raisesFridayLower body stretchRun/walk (R2min, W2min) x 6SaturdayQuick stretch (R2min, W3min)x 6Run/walk (R2min, W3min) x 6WEEK 5Monday Total body stretchRun/walk (Run 2min, Walk 2min) x 10TuesdayLower body stretchDumbbell front shoulder raiseDumbbell bent over rowOblique crunches with ballTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftAbduction (lying) with therabandWednesdayQuick stretchRun/walk (R2min, W2min) x 10ThursdayTotal body stretchPecs with band/dumbbellsBack exercise on all 4sBoxing abs exerciseBicep reverse curlBackward straight leg raiseStep ups with dumbbellsToe raisesAdduction (lying) with small ballFridayLower body stretchRun/walk (R2min, W3min) x 6SaturdayQuick stretchRun/walk (R2min, W3min) x 6WEEK 6MondayTotal body stretchRun/walk (Run 7min, Walk 2min,R5min, W2min)x 2TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchRun/walk(R10min, W2min, R5min, W2min)x 2SaturdayQuick stretchRun/walk (R10min, W2min, R5min, W2min) x 2WednesdayQuick stretchRun/walk (R7min, W2min, R5min, W2min) x2 WEEK 7MondayTotal body stretchRun/walk (R7min, W2min,R5min, W2min)x 2TuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying) WednesdayQuick stretchRun/walk(R7min, W2min, R5min, W2min)x 2ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)FridayLower body stretchRun/walk(R10min, W2min, R5min, W2min)x 2SaturdayQuick stretchRun/walk (R10min, W2min, R5min, W2min)x 2WEEK 8MondayTotal body stretchRun/walk. R20min, W2min, R5min, W2min, R5min, W2minTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Adduction (lying) with small ball Wednesday Quick stretchRun/walk (R15min, W2min, R5min, W2min, R5min, W2min)ThursdayTotal body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)Adduction (lying) with small ballFridayLower body stretchRun/walk. (R20min, W2min,R5min, W2min,R5min,W2min)SaturdayQuick stretchRun/walk. (R15min, W2min, R5min, W2min, R5min, W2min)WEEK 9Monday Total body stretchRun/walk. 5km Route(R20min, W2min,R5min, W2min, run the rest)TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftAbduction (lying) with therabandStanding front leg extensionsWednesdayQuick stretchRun/walk. 5km Route(R25min, W2min, run the rest)ThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayTotal body stretchRun/walk. 5 km Route (R20min, W2min, R5min, W2min, run the restSaturdayQuick stretchRun/walk. 5 km Route (R25min, W2min, run the rest)WEEK 10MondayTotal body stretchRun entire 5kmTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftAbduction (lying) with therabandWednesdayQuick stretchRun entire 5 kmThursdayTotal body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchRun entire 5 kmSaturdayQuick stretchRUN ENTIRE 5 KM). More in Fitness Cycling Intermediate - 72km in 11 weeks More: FitnessGetting Started