Level: Beginner (novice runner) 

Duration: 8 weeks 

Each week: 

• 3-4 runs (Outdoor & treadmill, 30-50 mins)

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion

Description:

If you’re looking to run a 5k and want a program that combines treadmill and outdoor running, strength training, and mobility, you’ve come to the right place! This 8-week plan starts with walking, walk/run intervals, and progresses into steady-state running. The strength training is runner-specific and helps you improve the power in your stride and prevent injury. Each week, you’ll know exactly which type of workout to do and when to do it. This program is great for novice runners.

I would recommend building somewhat of a base prior to starting this plan: about three 30-minute+ walks/runs each week for 2-3 weeks. 

Equipment:

Running shoes, treadmill, resistance bands, kettlebell or dumbbell, mat, yoga block, foam roller.