This is an online-beginner program suited for individuals who wants to get started in running. Participants will be joining a group of fellows in their journey from couch to 5K. Program starts with a virtual briefing via Zoom on Monday, October 10. Weekly programs will be given every Monday during the catch-up session.
Schedule
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- 4 weeks of Program (3days active / 2days optional run or Cross training /2days rest)
- Each week will have Minimum of 3 days of running.
- 2 days of workout that will last between 30-45mins (Easy Runs)
- 1 Day of workout that will be longer (Long Run)
- Each week will have 2 days of optional easy jogs or cross training, by the athlete’s Choice.
- Each week will have 2 days of rest.
- 1st week of the program will include a day of a running assessment in the form of a run test.
- The run test will be performed in a sequential order of run and walks.
- Athletes may tweak the days of their runs and rest to suit their current lifestyle
- Last day of the 4th week will be a 5km race or time trial.
- 1st week of the program will include a day of a running assessment in the form of a run test.
What to expect
- 80% of the training will be easy runs.
- Program is designed for everyone who wishes to get into running or to get back into it!
- Program is scalable to intermediate runners as the training intensities are very individualize from the start of the program.
- When it says to “run” it doesn’t have to be an actual run. It can be a jog, or a powerful brisk walking – anything to get you moving faster than your regular walking pace!
- No Strength training included
- Strength training is important, but it is not included in this program.
- Mobility program is included that will help avoid injury.
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