5Km Beginner with Coach

Average Weekly Training Hours 04:05
Training Load By Week
Average Weekly Training Hours 04:05
Training Load By Week

If you want to start running but don´t know how to start and seek for coaching along the way because you are worried about getting injured and want to do the things right. This is the plan for you. Includes Strength Routines. The program includes • Duration 6 weeks • 4 to 5 hours training per week • 1 session per day • Longest workout 50minutes on weekend • Longest workout 45minutes from monday to friday • Instant online access to your program • Weekly structured planning • Detailed specific sessions • Link videos explaining the exercises • Weekly tip video • 30minutes Coaching consultation before you start • 30minutes Coaching consultation one week before your race • One weekly consultation via e-mail USD$6.00 Per week

Sample Day 1
0:45:00
Base Walk 45min

Warm Up
MP

Main Set
Run 45min Z1-Z2

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 2
0:40:00
Strength 1 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 15 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front 
https://youtu.be/2kigjHj99Lk
- Rotate Right 
https://youtu.be/tk7GwWI0s-w
- Rotate Left 
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk

Calves
Standing Calf Raises
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo

Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g

Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY

Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E

Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw

Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ

Abs
Janda Sit-Up
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc

Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo

Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo

Triceps
Bench Dips
https://youtu.be/9qymF1VobAo

Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI

Abs
Crunch
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 3
0:40:00
Run - Walk 5 X (3 + 2)

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Walk 10min Z1-Z2

Main Set
5 X
Run 3min Z2-Z3 + Walk 2min Z2

Cool Down
Walk 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 4
0:40:00
Strength 2 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set 3 x 15 r10"

Abs
Suspended Fallout
https://youtu.be/GODD2zcfxog

Calves
Calf Press On The Leg Press Machine
https://youtu.be/qbkKlcsyeDI

Lower Back
Superman 
https://youtu.be/DNdkjAFVcmo

Abductors
Monster Walk
https://youtu.be/nsBqi9YpeDA

Adductor
Side Leg Raises
https://youtu.be/-vp3--a7Nro

Quadriceps
90-Degree Jump Squat Twist
https://youtu.be/dNsg6lCUQ0A

Hamstrings
Ball Leg Curl
https://youtu.be/UibLAhoohGo

Abs
Ab Roller
https://youtu.be/q3ak3aBjtYM

Shoulders
Suspended Back Fly
https://youtu.be/T84y_nAhvBY

Biceps
Suspended Curl
https://youtu.be/bnC0aazEh34

Triceps
Suspended Triceps Press
https://youtu.be/shyqDINY1-M

Chest
Suspended Push Up
https://youtu.be/Stb9td0viaE

Abs 
Crunch With Medicine Ball
- Hands Overhead Front 
https://youtu.be/whvJyEBuFgE
- Oblique Crunches Right Side
https://youtu.be/9OftAdtt9vk
- Oblique Crunches Left Side
https://youtu.be/u0jjdhfjgGw
- Lower Back Curl 
https://youtu.be/qfk9sCGK0jg

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 5
0:40:00
Run - Walk 5 X (3 + 2)

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Walk 10min Z1-Z2

Main Set
5 X
Run 3min Z2-Z3 + Walk 2min Z2

Cool Down
Walk 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 7
0:40:00
Run - Walk 5 X (3 + 2)

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Walk 10min Z1-Z2

Main Set
5 X
Run 3min Z2-Z3 + Walk 2min Z2

Cool Down
Walk 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 8
0:45:00
Base Walk 45min

Warm Up
MP https://youtu.be/cwK-srVw8Ro

Main Set
Run 45min Z1-Z2

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Victor Hugo Moreno Contreras
|
Minimuri, Corre Natural, Corre Minimalista

We help you achieve your Trail or Triathlon goals taking care of Your Job, Your Family, and Your Finances.

With over 15 years coaching experience and more than 20 years racing.

Some times it is hard to deal with all the aspects of life. Our training plans are designed in a way you can put everything in balance.

If you are looking for a personalized program that adapts all your needs just send me a message.

It will be a pleasure to work together.

Dare to break your mental barriers!