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Updated 12 March 2013

Running Beginner - 5km in 10 weeks

At completion you will be able to run 5km at a medium pace.

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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 1

Monday

Total body stretch
Walk 30 min

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband
 
Wednesday
Quick stretch
Walk 30 min

Thursday
Total body stretch
Dumbbell bent over row
Dumbbell fly
Abs with small ball
Bicep reverse curl
Pelvic bridging
Standing side leg lift
Standing calf raises
Adduction lying with theraband
Bicep curls with dumbbells

Friday
Lower body stretch
Walk 30 min

Saturday
Quick stretch
Walk 30 min

WEEK 2

Monday
Total body stretch
Walk 30 min

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lift
Adduction lying with theraband

Wednesday
Quick stretch
Walk 30 min

Thursday
Total body stretch
Dumbbell bent over row
Dumbbell fly
Abs with small ball
Bicep reverse curl
Pelvic bridging
Standing side leg lift
Adduction lying with theraband
Standing calf raises

Friday
Lower body stretch
Walk 30 min

Saturday
Quick stretch
Walk 30 min

WEEK 3

Monday

Total body stretch
Run/walk (Run 1min, Walk 2min)x 10

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm

Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Quick stretch
Run/walk (R1min, W2min)x 10

Thursday

Total body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells

Front and rear dumbbell lunge
Hamstring curls
Abduction (lying)
Standing calf raises
Abdominal curls
Seated shoulder press

Friday
Lower body stretch
Run/walk (R2min, W2min)x 6

Saturday
Quick stretch
Run/walk (R2min, W2min) x 6

WEEK 4

Monday

Total body stretch
Run/walk (Run 2min, Walk 2min)x 10

Tuesday
Lower body stretch
Oblique crunches
Dumbbell front shoulder raise
Dumbbell bent over row
Outside forearm
Tricep extension using both hands
Squat/lunge combo with dumbbells
Standing side leg lift
Adduction lying with theraband

Wednesday
Quick stretch
Run/walk (R2min, W2min) x 10

Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Adduction (lying) with small ball
Backward straight leg raise
Toe raises

Friday
Lower body stretch
Run/walk (R2min, W2min) x 6

Saturday
Quick stretch (R2min, W3min)x 6
Run/walk (R2min, W3min) x 6

WEEK 5

Monday
 
Total body stretch
Run/walk (Run 2min, Walk 2min) x 10

Tuesday
Lower body stretch
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lift
Abduction (lying) with theraband

Wednesday
Quick stretch
Run/walk (R2min, W2min) x 10

Thursday
Total body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Step ups with dumbbells
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Run/walk (R2min, W3min) x 6

Saturday
Quick stretch
Run/walk (R2min, W3min) x 6

WEEK 6

Monday

Total body stretch
Run/walk (Run 7min, Walk 2min,R5min, W2min)x 2

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Thursday
Total body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Run/walk(R10min, W2min, R5min, W2min)x 2

Saturday
Quick stretch
Run/walk (R10min, W2min, R5min, W2min) x 2

Wednesday
Quick stretch
Run/walk (R7min, W2min, R5min, W2min) x2
 
WEEK 7

Monday

Total body stretch
Run/walk (R7min, W2min,R5min, W2min)x 2

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Quick stretch
Run/walk(R7min, W2min, R5min, W2min)x 2

Thursday
Total body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Abduction (lying)

Friday
Lower body stretch
Run/walk(R10min, W2min, R5min, W2min)x 2

Saturday
Quick stretch
Run/walk (R10min, W2min, R5min, W2min)x 2

WEEK 8

Monday

Total body stretch
Run/walk. R20min, W2min, R5min, W2min, R5min, W2min

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Adduction (lying) with small ball
 
Wednesday
 
Quick stretch
Run/walk (R15min, W2min, R5min, W2min, R5min, W2min)

Thursday
Total body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Adduction (lying) with small ball

Friday
Lower body stretch
Run/walk. (R20min, W2min,R5min, W2min,R5min,W2min)

Saturday
Quick stretch
Run/walk. (R15min, W2min, R5min, W2min, R5min, W2min)

WEEK 9

Monday

 
Total body stretch
Run/walk. 5km Route(R20min, W2min,R5min, W2min, run the rest)

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lift
Abduction (lying) with theraband
Standing front leg extensions

Wednesday
Quick stretch
Run/walk. 5km Route(R25min, W2min, run the rest)

Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
 
Friday
Total body stretch
Run/walk. 5 km Route (R20min, W2min, R5min, W2min, run the rest

Saturday
Quick stretch
Run/walk. 5 km Route (R25min, W2min, run the rest)

WEEK 10

Monday

Total body stretch
Run entire 5km

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lift
Abduction (lying) with theraband

Wednesday
Quick stretch
Run entire 5 km

Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday

Lower body stretch
Run entire 5 km

Saturday
Quick stretch
RUN ENTIRE 5 KM).


 
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