Novice 5K Program

novice-5k-program

5K Novice Training Program designed by Sports Med Ireland exclusively for A Lust for Life.

Glossary: W/U=Warm Up, MB=Medicine Ball, DB=Dumbbell

MONDAY – WALK:

  • 20 minute brisk walk

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – EASY RUN/WALK:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 20 minutes easy jogging with a 1 minute walking break after every 4 minutes

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 20 min easy jog- take a 1 minute walking break at any point if necessary

SUNDAY – WALK

  • 30 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – EASY RUN/WALK:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 25 minutes easy jogging with a 1 minute walking break after every 5 minutes

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 25 min easy jog- take a 1 minute walking break at any point if necessary

SUNDAY – WALK

  • 40 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – EASY RUN/WALK:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 30 minutes easy jogging with a 1 minute walking break after every 6 minutes

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 25 min easy jog- take a 1 minute walking break at any point if necessary

SUNDAY – WALK

  • 45 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – EASY RUN/WALK:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 30 minutes easy jogging with a 1 minute walking break after every 8 minutes

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 30 min easy jog- take a 1 minute walking break at any point if necessary

SUNDAY – WALK

  • 50 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – EASY RUN/WALK:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 25 minutes easy jog taking 1 minute waking breaks if necessary

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – EASY RUN WITH 5 MIN TEMPO :

  • W/U 10 min walk
  • 10 min easy jog
  • 5 min slightly faster pace than easy jog
  • 10 min easy jog
  • 5 min walk to finish

SUNDAY – WALK

  • 55 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 35 minutes easy jog taking 1 minute waking breaks if necessary

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – EASY RUN WITH 5 MIN TEMPO :

  • W/U 10 min walk
  • 15 min easy jog
  • 5 min slightly faster pace than easy jog
  • 10 min easy jog
  • 5 min walk to finish

SUNDAY – WALK

  • 60 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 40 minutes easy jog taking 1 minute waking breaks if necessary

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – EASY RUN WITH 5 MIN TEMPO:

  • W/U 15 min walk
  • 10 min easy jog
  • 5 min slightly faster pace than easy jog
  • 10 min easy jog
  • 5 min walk to finish

SUNDAY – WALK

  • 60 minute brisk walk

MONDAY – FLEXIBILITY + OPTIONAL WALK:

  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – EASY RUN:

  • W/U 10 min walk
  • 5 minute walk to finish
  • 30 minutes easy jog taking 1 minute waking breaks if necessary

THURSDAY – RECOVERY DAY

FRIDAY – FLEXIBILITY + 20 MIN WALK:

  • 20 min brisk walk
  • 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors

SATURDAY – 5K Event

SUNDAY – RECOVERY DAY

Support Our Campaign

We rely on the generosity of the public to fund our work and so far together we have achieved great things! Please do continue to support us so we can provide future generations in Ireland with the resources to recognise and talk about their emotions, and equip them to navigate the ever-changing world around them as they grow

FIND OUT MORE

Article by Sports Med Ireland
Sports Med Ireland was founded by Mark McCabe MSc (Sports Med), MISCP, CSCS in 2006. We operate from a state of the art functional training and rehabilitation facility in a convenient, easily accessible city centre location. Our ethos in Sports Med Ireland is very much founded in excellence and we pride ourselves in our unique, co-ordinated approach to client care, training and injury rehabilitation.
7792