6 Weeks to Your First 5K
Run just twice a week to be ready for your first 5K in just 6 weeks
In order to train for my upcoming 5K race, my personal trainer, Stephanie Pipia, created a six-week schedule for me to follow. We are gradually increasing the length of my runs to build stamina and using resistance training and cable work to strengthen my muscles.
Here is my complete schedule with a break down of the exercises below.
Here are examples of the exercises I do on non-running days.
Dumbbell reverse fly
Triceps extension/straight-arm pull-downs
Cable trunk rotations
Squats with dumbbells
Box step-ups with dumbbells
The days that I'm "off," Stephanie says I should do CES (corrective exercises), such as wall angles, single leg balances, and dowel rod hip hinges, to counteract the repetitive motion of running. On days off I also foam roll to work out the tightness and kinks in my muscles.