Run just twice a week to be ready for your first 5K in just 6 weeks

By Yasmin Rammohan
Updated: December 10, 2015

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.

Upper Extremities

Seated row

Dumbbell reverse fly

Triceps extension/straight-arm pull-downs

Core

Cable trunk rotations

Plank/side plank

Lower Extremities

Squats with dumbbells

Kettlebell deadlifts

Box step-ups with dumbbells

Lateral agility drills such as lateral hops and skater lunges

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.

Who's helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.

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