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Updated 12 March 2013

Running Beginner - 5km in 12 weeks

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

1
Programme information:
Level: Beginner; Men & Women
Where: In gym or at home
Components: Cardio (walking, then running), resistance exercises & stretches
Weeks: 12
Sessions per week: 3 - 4 x Walking/Cycling/Running; 3 x Resistance training.
At completion: You will be able to run 5km at a medium pace.

WEEK 1

Monday

Total body stretch
Cycle for 10 min
Walk for 10 min
Lunges
Step ups with dumbbells
Squats against a wall with ball
Calf raises
Oblique crunches

Wednesday
Lower body stretch
Cycle for 10 min
Walk for 10 min
Lunges
Step ups with dumbbells
Squats against a wall with ball
Calf raises
Oblique crunches

Friday
Quick stretch
Cycle for 10 min
Walk for 10 min
Lunges
Step ups with dumbbells
Squats against a wall with ball
Calf raises
Oblique crunches

WEEK 2

Monday

Total body stretch
Cardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)
Lunges
Step ups with dumbbells
Leg extensions with machine
Calf raises
Oblique crunches

Wednesday
Lower body stretch
Cardio combo: (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)
Lunges
Step ups with dumbbells
Leg extensions with machine
Calf raises
Oblique crunches

Friday
Quick stretch
Cardio combo (Cycle 10 min, Walk 5 min, Run 2 min, Walk 3 min)
Lunges
Step ups with dumbbells
Leg extensions with machine
Calf raises
Oblique crunches

WEEK 3

Monday

Total body stretch
Cardio combo (Walk 5 min, Run 3 min)x 2
Lunges
Seated bicep curls
Leg extensions with machine
Calf raises
Oblique crunches
Rowing with theraband
Tricep extension using both hands

Wednesday
Lower body stretch
Cardio combo (Walk 5 min, Run 3 min)x 2
Lunges
Seated bicep curls
Leg extensions with machine
Calf raises
Oblique crunches
Rowing with theraband
Tricep extension using both hands

Friday
Quick stretch
Cardio combo (Walk 5 min, Run 3 min)x 2
Lunges
Seated bicep curls
Leg extensions with machine
Calf raises
Oblique crunches
Rowing with theraband
Tricep extension using both hands

WEEK 4

Monday

Total body stretch
Cardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 3
Cycle: 10 min
Lunges
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

Wednesday
Lower body stretch
Cardio combo (Row: 10 min, Walk: 2 min, Run: 3 min)x 4
Cycle for10 min
Lunges
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

Friday
Quick stretch
Cardio combo (Walk 2 min, Run 3 min)x 4
Row 10 min
Cycle 10 min
Lunges
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands
Leg press

WEEK 5

Monday

Total body stretch
Cardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4
Cycle 10 min
Seated bicep curls
Lunges
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 2 min, Run 3 min)x 4
Cycle 10 min
Lunges
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

Friday
Quick stretch
Cardio combo (Walk 2 min,Run 3 min)x 4
Row 10 min
Cycle 10 min
Lunges
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

WEEK 6

Monday

Total body stretch
Cardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4
Cycle 10 min
Leg press
Calf raises
Tricep extension using both hands
Seated bicep curls
Squats against a wall with ball
Oblique crunches
Step ups with dumbbells

Wednesday
Lower body stretch
Cardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4
Cycle 10 min
Seated bicep curls
Squats against a wall with ball
Calf raises
Step ups with dumbbells
Tricep extension using both hands
Leg press
Oblique crunches

Friday
Quick stretch
Cardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4
Cycle 10 min
Leg press
Seated bicep curls
Squats against a wall with ball
Calf raises
Oblique crunches
Step ups with dumbbells
Tricep extension using both hands

WEEK 7

Monday

Total body stretch
Cardio combo (Row 10 min, Walk 3 min,Run 3 min)x 4
Cycle 10 min
Leg press
Calf raises
Tricep extension using both hands
Seated bicep curls
Oblique crunches
Lunges
Squats against a wall with ball
Step ups with dumbbells
 
Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 2 min,Run 3 min)x 4
Cycle 10 min
Leg press
Calf raises
Tricep extension using both hands
Seated bicep curls
Squats against a wall with ball
Oblique crunches
Step ups with dumbbells
Lunges

Friday
Quick stretch
Cardio combo (Row 10 min,Walk 2 min,Run 3 min)x 4
Cycle 10 min
Leg press
Seated bicep curls
Squats against a wall with ball
Calf raises
Step ups with dumbbells
Oblique crunches
Tricep extension using both hands
Lunges

WEEK 8

Monday

Total body stretch
Cardio combo (Row 10 min, Walk 10 min, Run 5 min, Leg press)
Leg extensions with machine
Calf raises
Oblique crunches
Tricep extension using both hands
Lunges
Abdominal crunches
Hamstring curls with theraband
Seated bicep curls
 
Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 10 min, Run 5 min)
Leg press
Seated bicep curls
Leg extensions with machine
Calf raises
Tricep extension using both hands
Lunges
Hamstring curls with theraband
Abdominal crunches
Oblique crunches
 
Friday
Quick stretch
Cardio combo (Row 10 min, Walk 10 min, Run 5 min)
Leg press
Calf raises
Oblique crunches
Tricep extension using both hands
Lunges
Abdominal crunches
Seated bicep curls
Leg extensions with machine
Hamstring curls with theraband

WEEK 9

Monday
Total body stretch
Cardio combo (Row 10 min, Walk 10 min, Run 5 min)
Leg press
Seated bicep curls
Leg extensions with machine
Calf raises
Oblique crunches
Abdominal crunches
Lunges
Tricep extension using both hands
Hamstring curls with theraband
 
Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 10 min, Run 5 min)
Seated bicep curls
Leg press
Leg extensions with machine
Calf raises
Oblique crunches
Abdominal crunches
Lunges
Tricep extension using both hands
Hamstring curls with theraband
 
Friday
Quick stretch
Cardio combo (Row 10 min,Walk 10 min, Run 5 min)
Rowing with theraband (Row 10 min, Walk 10 min, Run 5 min)
Hamstring curls with theraband
Leg press
Seated bicep curls
Leg extensions with machine
Calf raises
Oblique crunches
Abdominal crunches
Lunges

WEEK 10

Monday

Total body stretch
Cardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)
Leg press (Sets: 4 Reps: 10)
Seated bicep curls (Sets: 3, Reps: 10)
Leg extensions with machine (Sets: 3,Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Lunges (Sets: 3, Reps: 15)
Tricep extension using both hands (Sets: 3, Reps: 12)
Hamstring curls with theraband (Sets: 3, Reps: 10)
 
Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 5min, Run 10 min, Walk 5 min)
Seated bicep curls (Sets: 3, Reps: 10)
Leg press (Sets: 4, Reps: 10)
Leg extensions with machine (Sets: 3, Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Lunges (Sets: 3, Reps: 15)
Tricep extension using both hands (Sets: 3, Reps: 12)
Hamstring curls with theraband (Sets: 3, Reps: 10)
 
Friday
Quick stretch
Cardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)
Leg press (Sets: 4, Reps: 10)
Seated bicep curls (Sets: 3, Reps: 10)
Leg extensions with machine (Sets: 3,Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Tricep extension using both hands (Sets: 3,Reps: 12)
Oblique crunches (Sets: 2, Reps: 10)
Lunges (Sets: 3, Reps: 15)
Hamstring curls with theraband (Sets: 3, Reps: 10)

WEEK 11

Monday

Total body stretch
Cardio combo (Row 5 min,Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)
Seated bicep curls (Sets: 3, Reps: 10)
Leg press (Sets: 4 Reps: 15)
Leg extensions with machine (Sets: 3, Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Lunges (Sets: 3, Reps: 15)
Tricep extension using both hands (Sets: 3, Reps: 12)
Hamstring curls with theraband (Sets: 3, Reps: 10)
 
Wednesday
Lower body stretch
Cardio combo (Row 10 min, Walk 5 min, Run 10 min, Walk 5 min)
Seated bicep curls (Sets: 3, Reps: 10)
Leg press (Sets: 4, Reps: 15)
Leg extensions with machine (Sets: 3, Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Lunges (Sets: 3, Reps: 15)
Tricep extension using both hands (Sets: 3,  Reps: 12)
Hamstring curls with theraband (Sets: 3, Reps: 10)
 
Friday
Quick stretch

Cardio combo (Row 5 mi, Run 10 min, Walk 5 min, Run 10 min, Walk 5 min, Cycle 15 min)
Leg press (Sets: 4, Reps: 15)
Seated bicep curls (Sets: 3, Reps: 10)
Leg extensions with machine (Sets: 3, Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3, Reps: 20)
Lunges (Sets: 3, Reps: 15)
Tricep extension using both hands (Sets: 3, Reps: 12)
Hamstring curls with theraband (Sets: 3, Reps: 10)

WEEK 12

Monday

Lower body stretch
Cardio combo (Cycle: 5 min x 2 , Run 10 min x 2)
Leg press (Sets: 3, Reps: 15)
Hamstring curls with theraband (Sets: 3, Reps: 10)
Calf raises (Sets: 3, Reps: 10)
Leg extensions with machine (Sets: 2, Reps: 12)
Abdominal crunches (Sets: 3, Reps: 20)
Oblique crunches (Sets: 2, Reps: 10)
 
Wednesday
Full body stretch
Run 10 min x 2
Abdominal crunches (Sets: 3, Reps: 20)
Oblique crunches (Sets: 2, Reps: 10)
Tricep extension using both hands (Sets: 3, Reps: 12)
Chest press (Sets: 3, Reps: 10)
Lateral pulldown (Sets: 2, Reps: 10)
Seated bicep curls (Sets: 3, Reps: 12)
 
Friday
Lower body stretch
Cardio combo (Cycle 5 min x 2, Run 10 min x 2)
Leg press (Sets: 3, Reps: 15)
Hamstring curls with theraband (Sets: 3, Reps: 10)
Leg extensions with machine (Sets: 2,Reps: 12)
Calf raises (Sets: 3, Reps: 10)
Oblique crunches (Sets: 2, Reps: 10)
Abdominal crunches (Sets: 3,Reps: 20)

 





 
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