|
This program is designed to help you go from a sedentary lifestyle to improving your basic functional fitness and running a 5k in just 6 weeks. Whether you’re a complete beginner or someone who hasn’t run in a while, this plan will help you build your endurance, strength, and confidence step by step. |
This training plan is powered by running and triathlon performance specialists, Endruaprep. Take your fitness to the next level with professional endurance coaching for triathlon, cycling & running.
You should consult a physician before you begin any strenuous exercise program, such as the one described here, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. Rokman disclaims any liability, personal or professional, resulting from the direct application or misapplication of any training procedure, technique, or guidance described in this guide.
The program consists of a combination of running workouts and strength and conditioning exercises that will challenge your body and help you develop the skills you need to succeed as a runner. Over the course of 6 weeks, you’ll gradually increase the duration and intensity of your runs, while also building strength and improving your overall fitness level.
Remember, the most important thing is to take things at your own pace and listen to your body. Don’t push yourself too hard too soon, and be patient as you build your endurance and strength over time. With dedication, commitment, and the right mindset, you can achieve your goal of running a 5k and improving your overall health and wellbeing. Let’s get started!
We understand time is precious and schedules can be hectic. But don’t worry, we’ve got your back with our super adaptable training program. We’ll make it easy peasy for you to squeeze in some training time between your daily grind.
Here are a few rules to remember:
Running Sessions are Essential
Running sessions are essential parts of the plan to maximise your results.
Strength Sessions are Non-Essential
Strength sessions are there to support your plan and further maximise your results but are not essential and can be skipped altogether.
The Schedule is a just a Guide and can be adjusted
Don’t like the training schedule? No problemo! Consider it written in pencil, so you can use both the eraser and pencil to tailor the program to your liking. It’s all about making it work for YOU.
If you are taking on this training plan alongside a Rokman Challenge Series, here’s our advice on how to fit it all in.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| 1 | Rest |
Run 1 min Walk 1 min Repeat x 10 |
Rest or Strength Workout A |
Run 2 mins Walk 4 mins Repeat x 5 |
Rest or Strength Workout B |
Run 2 mins Walk 4 mins Repeat x 5 |
Rest or Strength Workout A |
| 2 | Rest |
Run 3 mins Walk 3 mins Repeat x 4 |
Rest or Strength Workout B |
Run 3 mins Walk 3 mins Repeat x 4 |
Rest or Strength Workout A |
Run 5 mins Walk 3 mins Repeat x 3 |
Rest or Strength Workout B |
| 3 | Rest |
Run 7 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout A |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout B |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout A |
| 4 | Rest |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout B |
Run 10 mins Walk 2 mins Repeat x 2 Run 5 mins |
Rest or Strength Workout A |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout B |
| 5 | Rest | Run 9 mins Walk 1 min Repeat x 3 |
Rest or Strength Workout A |
Run 12 mins Walk 2 mins Repeat x 2 Run 5 mins |
Rest or Strength Workout B |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest or Strength Workout A |
| 6 | Rest |
Run 15 mins Walk 1 mins Repeat x 2 |
Rest or Strength Workout B |
Run 8 mins Walk 2 mins Repeat x 3 |
Rest | Run 5km! | Rest |
Focus on good form
Proper form can help you run more efficiently and reduce the risk of injury. Keep your shoulders relaxed, your arms at a 90-degree angle, and your stride short and quick.
Use the right shoes
Investing in a good pair of running shoes can help protect your feet and joints, and make your runs more comfortable. Look for shoes that fit well, provide good support, and are designed for your foot type and running style.
Listen to your body
It’s normal to feel some discomfort or fatigue during your runs, but it’s important to listen to your body and avoid pushing yourself too hard. If you experience pain or discomfort, slow down or stop and rest as needed.
Mix it up
Variety is key to preventing boredom and making progress. Mix up your running routes, try different types of runs (such as intervals or hills), and consider adding in other forms of cardio such as cycling or swimming to keep things interesting.
Workout A
| Exercise | Weight | Sets | Reps/Time | Rest Between Sets |
| Bodyweight Squats | - | 3 | 10 | 30-60s |
| Lunges | - | 3 | 10 | 30-60s |
| Push-ups | - | 3 | 10 | 30-60s |
| Plank | - | 3 | 30s | 10s |
| Glute Bridges | - | 3 | 10 | 30-60s |
| Crunches | - | 3 | 10 | 30-60s |
Workout B
| Exercise | Weight | Sets | Reps/Time | Rest Between Sets |
| Jumping Jacks | - | 3 | 10 | 30-60s |
| Mountain Climbers | - | 3 | 10 | 30-60s |
| Burpees | - | 3 | 10 | 30-60s |
| Russian Twists | - | 3 | 30s | 10s |
| Superman Hold | - | 3 | 10 | 30-60s |
| Leg Raises | - | 3 | 10 | 30-60s |
Just remember to warm up with some dynamic stretches or light cardio, then ease into cooling down with some sweet static stretches or foam rolling. Don’t be afraid to make these routines your own! Adjust the difficulty to match your fitness level and tinker with exercises as needed. But hey, listen up: rest and recovery are key to avoiding injury and burnout. So take it easy and crush those gains at a healthy pace, friend.
If you’re tired
Figure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest.
If you have a bad workout
Move on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.
If you’re hurt
Stop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in the future. We know it’s not easy for an athlete to hold back or take off some days.
Running too fast
Many beginner runners make the mistake of thinking they need to run fast to improve. However, this often leaves them gasping for air and struggling to continue. Running is a skill that requires practice. To start, slow down and don’t expect to run at a fast pace immediately.
Not warming up
Even simple warm-ups are frequently ignored by beginner runners, but it’s best to take at least two minutes to warm-up in order to decrease your risk of injury and improve your range of motion. The looser your shoulders, hips and calf muscles are, the less likely you are to injure muscles unused to long runs.
Not fueling correctly
If you’re going out for a run having had a cheeseburger and a beer the night before, with no breakfast or water, you’re not going to have a very good time on the road. Like a car, your body needs fuel to run efficiently, starting with water. Drink a glass of water before you exercise, and ensure you rehydrate properly afterwards, too.
