Your Six-week Guide to Running a 5K!
Follow us Online at kootenayfun5.com
Walk-RunWorkout:Warm-upwalking5minutesatabriskpace.Alternaterunningatacontrolled,moderateeffort
andfollowwithbriskwalking.Five-minutecooldownanddon’tforgettostretch!!!
WEEK1
Wednesday:24minutes:run1min/walk3min;
repeat6x
Thursday:StrengthTraining
Friday:24minutes:run1min/walk3min;repeat6x
Saturday:24minutes:run1min/walk3min;repeat
Sunday:Rest/Stretch
Monday:30minutewalk
Tuesday:Rest/Stretch
WEEK2
Wednesday:warm-uppacedwalkfor3minutes,
briskwalkfor2minutes.Repeat10x:jog60s,hard
walk90s.
Thursday:StrengthTraining
Friday:5minutebriskwalk,repeat10x:jog60s,
walk90s.Repeat5x:jog30s,walk30s.
Saturday:warm-uppacedwalkfor3minutes,brisk
walkfor2minutes.Repeat10x:jog60s,hardwalk
90s.
Sunday:Rest/Stretch
Monday:IntervalTraining
Tuesday:Rest/Stretch
WEEK3
Wednesday:walk3minutesmoderatepace.Repeat
4x:walk1minute,jog1minute.Repeat3x:jog2
minutes,walk2minutes.
Thursday:StrengthTraining
Friday:Walk5minutes.Repeat4x:jog3minutes,
walk2minutes.
Saturday:walk3minutesmoderatepace.Repeat
4x:walk1minute,jog1minute.Repeat3x:jog2
minutes,walk2minutes.
Sunday:Rest/Stretch
Monday:IntervalTraining
Tuesday:Rest/Stretch
WEEK4
Wednesday:Walk5minutesbriskpace.Jog10
minutes,easypace.Walk3minutes,jog2minutes.
Thursday:StrengthTraining
Friday:Walk5minutesbriskpace.Repeat4x:
Jogmoderatepace4minutes,walkbriskpace1
minute.
Saturday:Walk5minutesbriskpace.Jog10
minutes,
easypace.Walk3minutes,jog2minutes.
Sunday:Rest/Stretch
Monday:IntervalTraining
Tuesday:Rest/Stretch
WEEK5
Wednesday:Walk5minutesbriskpace.Jog
moderatepace15minutes.Walkhard3minutes,
joghard2minutes.
Thursday:StrengthTraining
Friday:Walk5minutesbriskpace.Lightjog25
minutes,walkwhennecessaryforupto30s.
Saturday:Walk5minutesbriskpace.Jog
moderate
pace15minutes.Walkhard3minutes,joghard2
minutes.
Sunday:IntervalTraining
Monday:BriskWalk40-°©-45minutes.
Tuesday:Rest/Stretch
WEEK6
Wednesday:Walk5minutesbriskpace.Jogat
yourownpace30minutes.
Thursday:StrengthTraining
Friday:Walk5minutesbriskpace.Repeat5x:
Joghardpace4minutes,walkhard1minute.
Saturday:RaceDay!
STRENGTHTRAININGROUTINEA.
SetA:RepeatThreeTimes
1.BodyweightSquats–20count
2.KneeLifts–20countalternating
SetB:RepeatThreeTimes
1.StationaryLunges–12countperside
2.HamstringCurls–15countperside
SetC:RepeatThreeTimes
1.ChesttoDeckPush-°©-ups–10count
2.GluteBridge–20count
SetD:RepeatThreeTimes
1.HeelDrops–15countalternating
2.BackExtensions–15count
STRENGTHTRAININGROUTINEB.
SetA:RepeatThreeTimes
3.BodyweightSquats–20count
4.LungetoKneeLifts–15countperside
SetB:RepeatThreeTimes
3.BackLunges–12countperside
4.HamstringCurls–15countperside
SetC:RepeatThreeTimes
3.ChesttoDeckPush-ups–10count
4.GluteBridge–20count
SetD:RepeatThreeTimes
3.HeelDrops–15countalternating
4.BackExtensions–15count
STRENGTHTRAININGROUTINEC.
SetA:RepeatThreeTimes
5.BodyweightSquats–20count
6.LungetoKneeLifts–15countperside
SetB:RepeatThreeTimes
5.BackLunges–24alternating
6.HamstringSlideins–15countperside
SetC:RepeatThreeTimes
5.ChesttoDeckPush-ups–10count
6.SingleLegGluteBridge–20countperside
SetD:RepeatThreeTimes
5.Leglifts–15countalternating
6.Bird/Dog–15alternating
STRENGTHTRAININGROUTINED.
SetA:RepeatThreeTimes
7.BodyweightSquats–30count
8.LungetoKneeLifts(doublelungepulse)–
15countalternating
SetB:RepeatThreeTimes
7.FrontLunge–12countperside
8.HamstringSlide-ins–15countperside
SetC:RepeatThreeTimes
7.ChesttoDeckPush-ups–10count
8.SinglelegGluteBridge–15persideplus20count
pulse
SetD:RepeatThreeTimes
7.HeelCrossoverab-pull-ins–15countalternating
8.BirdDog–15countpersidealternating
STRENGTHTRAININGROUTINEE.
SetA:RepeatThreeTimes
9.BodyweightSquats–20countand20
countpulse
10.LungetoKneeLifts(doublelungepulse)–15count
alternating
SetB:RepeatThreeTimes
9.FrontLunge–24alternating
10.Standingdonkeykicks–15countperside
SetC:RepeatThreeTimes
9.ChesttoDeckPush-ups–10count
10.GluteBridge–20countwith30secondholdand
squeeze
SetD:RepeatThreeTimes
9.HeelDrops–20countalternating
10.BackExtensions–15countalternating
STRENGTHTRAININGROUTINEF.
SetA:RepeatThreeTimes
11.BodyweightSquats–20count,20pulses,
10secondhold
12.LungetoKneeLifts(triplelungepulse)–
15countalternating
SetB:RepeatThreeTimes
11.StationaryLunges–15countperside10pulses
12.StandingDonkeykicks–15countperside
SetC:RepeatThreeTimes
11.ChesttoDeckPush-ups–10count
12.GluteBridge–20count,10pulses,20secondhold
SetD:RepeatThreeTimes
11.Leglifts–15countperside
12.BackExtensions–15countalternating
INTERVALTRAININGROUTINEA
SetA:Repeat5x
1.In-outJumps–20countorquicksideto
sidesquats
2.Rest30seconds
SetB:Repeat5x
1.Knee-ups–20countperside
2.Rest30seconds
SetC:Repeat5x
1.MountainClimbersorHighKneeRuns–20
perside
2.Rest30seconds
SetD:Repeat5x
1.Run-ups–25perside
2.Rest30seconds
INTERVALTRAININGROUTINEB
SetA:Repeat5x
1.SquatJumps–20countorquicksideto
sidesquats
2.Rest30seconds
SetB:Repeat5x
1.Kickboxkicks–20countperside
2.Rest30seconds
SetC:Repeat5x
1.Quickfeet–60alternating
2.Rest30seconds
SetD:Repeat5x
1.StarJumps–20perside
2.Rest30seconds
INTERVALTRAININGC
SetA:Repeat5x
1.SpeedSkaters–20countorquicksideto
sidesquats
2.Rest30seconds
SetB:Repeat5x
1.Lateralbounds–30count
2.Rest30seconds
SetC:Repeat5x
1.MountainClimbersorHighKneeRuns–20
perside
2.Rest30seconds
SetD:Repeat5x
1.AlternatingSkiers–25perside
2.Rest30seconds
INTERVALTRAININGD
SetA:Repeat5x
1.In-outJumps–30countorquicksideto
sidesquats
2.Rest30seconds
SetB:Repeat5x
1.Can-canlegs–20countperside
2.Rest30seconds
SetC:Repeat5x
1.LadderClimbs–20perside
2.Rest30seconds
SetD:Repeat5x
1.Toetaps–25perside
2.Rest30seconds
INTERVALTRAININGE
SetA:Repeat5x
1.SquatJumps–30countorquicksideto
sidesquats
2.Rest30seconds
SetB:Repeat5x
1.SteptoKnee-ups–20countperside
2.Rest30seconds
SetC:Repeat5x
1.SideKickboxkicks–20perside
2.Rest30seconds
SetD:Repeat5x
1.ButtKicks–50alternating
2.Rest30seconds
INTERVALTRAININGF:
SetA:Repeat5x
1.In-outJumps–15countorquicksideto
sidesquats
2.SquatJumps–15
3.Rest30seconds
SetB:Repeat5x
1.Knee-upJumps–20countperside
2.Rest30seconds
SetC:Repeat5x
1.MountainClimbersorHighKneeRuns-40
perside
2.Rest30seconds
SetD:Repeat5x
1.StraddleToeTaps–30perside
2.Rest30seconds
Stretches:
1.RunnersLunge2.LowBackTwist3.HamstringStretch(lying)4.FigureStretch(lying)5.QuadStretch(lying)
6.ChestExpansion7.Reachbehindandhold8.PoleReach9.Child’sPose
MoreAdvancedStretches1.PigeonPose2.SeatedFigure3.CouchStretch4.SeatedTwist