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RUNNING:
Beginner - 5km in 12 weeks
WEEK
1
2
3
4
5
6
7
8
9
10
11
12
Monday
Full body stretch
Cardio combo
CYCLE 10 MIN
WALK 5 MIN
RUN 2 MIN
WALK 3 MIN
Lunges
SETS: 3
REPS: 20
Step ups with dumbbells
SETS: 3
REPS: 20
Leg extensions with machine
SETS: 3
REPS: 10
Calf raises
SETS: 3
REPS: 20
Oblique crunches
SETS: 3
REPS: 20
Wednesday
Lower body stretch
Cardio combo
CYCLE 10 MIN
WALK 5 MIN
RUN 2 MIN
WALK 3 MIN
Lunges
SETS: 3
REPS: 20
Step ups with dumbbells
SETS: 3
REPS: 20
Leg extensions with machine
SETS: 3
REPS: 10
Calf raises
SETS: 3
REPS: 20
Oblique crunches
SETS: 3
REPS: 20
Friday
Quick stretch
Cardio combo
CYCLE 10 MIN
WALK 5 MIN
RUN 2 MIN
WALK 3 MIN
Lunges
SETS: 3
REPS: 20
Step ups with dumbbells
SETS: 3
REPS: 20
Leg extensions with machine
SETS: 3
REPS: 10
Calf raises
SETS: 3
REPS: 20
Oblique crunches
SETS: 3
REPS: 20
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