We hope 2022 is off to a great start! A great way to really rev your workout program up is to train for something fun or add a new challenge. Maybe you want to do a 5K, 10K, 1/2 marathon, or even a full marathon this year. Whatever it may be we are cheering you on. For those who are new to running or looking for a two-week plan that will really shake things up, check out this 5K training program. In two weeks it will have your 5K ready or if anything adding some new variety to your weekly workout routine.
Training Plan
For dynamic stretching ideas click HERE.
For static stretching ideas click HERE.
Day 1
5 minutes dynamic warm-up/gentle walk
5 -10 minute easy jog
Cooldown
5-minute walk
5-minute static stretch
Day 2
5 minutes dynamic warm-up/gentle walk
25-minute bike ride or 30-minute cardio-based circuit training
Cooldown
5-minute walk
5-minute static stretch
Day 3
5 minutes dynamic warm-up/gentle walk
10-minute jogging – it is ok if you stop just keep moving at a brisk pace
Cooldown
5-minute walk
5-minute static stretch
Day 4
5 minutes dynamic warm-up/gentle walk
30 minutes of cardio on the bike or elliptical.
Cooldown
5-minute walk
5-minute static stretch
Day 5
Active Rest
Day 6
5 minutes dynamic warm-up/gentle walk
20 minutes HIIT Running
Circuit:
3-minute jog
1-minute run (faster pace than usual)
1-minute gentle walk
Repeat this 5 times
Cooldown
5-minute walk
5-minute static stretch
Day 7
Rest
Day 8
5 minutes dynamic warm-up/gentle walk
20-minute jog (ok to stop and walk – just keep moving)
Cooldown
5-minute walk
5-minute static stretch
Day 9
5 minutes dynamic warm-up/gentle walk
35 minutes of either the elliptical, bike, or brisk walking
Cooldown
5-minute walk
5-minute static stretch
Day 10
5 minutes dynamic warm-up/gentle walk
25 minutes HIIT Running
Circuit:
4-minute jog
1-minute run (faster pace than usual)
1-minute gentle walk
Repeat this 5 times
Cooldown
5-minute walk
5-minute static stretch
Day 11
5 minutes dynamic warm-up/gentle walk
30 minutes of walking or light activity
Cooldown
5-minute walk
35 minutes of elliptical, bike, or brisk walking
5-minute static stretch
Day 12
5 minutes dynamic warm-up/gentle walk
30-minute easy jog
Cooldown
5-minute walk
5-minute static stretch
Day 13
5 minutes dynamic warm-up/gentle walk
20 minutes on bike and core work
Cooldown
5-minute walk
5-minute static stretch
Day 14
Easy walk 15-35 minutes or just get in your 10,000 steps
Day 15
Lace-up those running shoes and hit your local 5K or go for a timed run!
Leave a comment below and let us know how you did or if you are training for anything!
For additional workout programs and support checkout SHOP. Our shop is a proud sponsor of Food For The Soul, an organization dedicated to combating hunger and spreading HOPE throughout DFW. For every purchase of our ebook, we donate $1; for every nutrition and training program purchase, we donate $5.
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