When preparing for your first 5K, it’s crucial to have a well-rounded training plan that incorporates specific weight training, cardio, stretching, and flexibility exercises. Tailoring the intensity and duration to your current fitness level is key. Remember to consult a healthcare professional before starting any new exercise program.

Strength Training (20-30 minutes)

• Bodyweight exercises: push-ups, squats, and lunges. (You can also incorporate light hand weights with squats and lunges).
• Aim for 2 sets of 10-12 reps for each exercise. (Start at your level and increase reps weekly)

Weekly Schedule

Monday: Strength Training & Cardio

• Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, or jumping rope).
• Strength Training: Focus on full-body exercises like squats, lunges, push-ups, and planks. Perform 3 sets of 10-12 reps for each exercise.
• Cardio: Engage in 20-30 minutes of moderate-intensity cardio (running, cycling, or using a treadmill or elliptical).
• Cool down: Stretch all muscles for 10-15 minutes.

Tuesday: Cardio & Stretching

• Cardio: 30-40 minutes of steady or interval running or brisk walking.
• Stretching: Follow a full-body stretching routine for 15-20 minutes, paying attention to legs and hips.

Wednesday: Rest or Active Recovery

• Take a rest day or participate in low-intensity activities like walking, swimming, yoga, or pilates to aid recovery.

Thursday: Strength Training & Cardio

• Repeat Monday’s strength training routine with different exercises.
• Cardio: Engage in 20-30 minutes of moderate-intensity cardio.

Friday: Cardio & Flexibility

• Cardio: 30-40 minutes of steady or interval running or brisk walking.
• Flexibility: Focus on dynamic stretches to enhance range of motion. Spend 15-20 minutes on this.

Saturday: Long Walk/Run

• Gradually increase your distance each week. Start with a comfortable pace and aim to walk or run for 45-60 minutes, covering more than 5K in this session.

Sunday: Rest or Active Recovery

• Take a rest day or engage in low-intensity activities to aid recovery.

Notes:

• Gradually increase intensity, duration, and weights in strength training.
• Focus on proper form during exercises to prevent injuries.
• Maintain hydration and follow a balanced diet to support your training.
• Listen to your body. If you experience discomfort, adjust your training or seek professional advice.

Remember, this is a general guideline. Modify your training based on your fitness level and goals. Consult a fitness trainer or healthcare professional for specific concerns.

Warm regards,

Rosa White, Owner

Total Body Fitness with Rosa

Fitness Coach & MLK Committee Member