A Lust For Life

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