5K | Recliner to Race Day - Run Beginner Plan

Author

Dave Jimenez

All plans by this Coach

Length

9 Weeks

Typical Week

3 Run, 4 Strength, 1 Day Off

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner masters weightloss base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

You should ease into your running program. In this beginners program, we outline here is a perfect graduation of walking to jogging to running. The idea is to transform you from someone rocking the recliner to someone rocking their first 5K medal. You even get to email the coach if you have any questions. Less than 5 Bucks for a full training plan with access to a fantastic and supportive coach.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:41
Training Load By Week
Average Weekly Training Hours: 03:41
Average Weekly Breakdown

Dave Jimenez

Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.

Back to Plan Details

Sample Day 1

0:20:00
23TSS
R1.1 - 5' Walk / 15" as 60" Jog & 90" Walk

TOTAL WORKOUT DURATION (20 Minutes)
------------------------------
Start with a 5-minute walk to warm up. You can start easy, but by the end of the second minute, the walk should be pretty brisk.
----then----
Spend the next 15 minutes alternating between 60 seconds of jogging and 90 seconds of brisk walking.

Sample Day 1

0:10:00
3.3TSS
Welcome to Octane Athletics Training Systems!

Thank you for choosing a training program from Octane Athletics Training Systems for your journey to the 5k finish line.

Here is what you can expect:
- You will build your fitness, strength, and speed
- You will be adapting your body for race day
- You will increase your performance each and every week

Here is what it takes from you: CONSISTENCY. That is everything when training. If for some reason, you cannot get a workout done, move on to the next day. Do not stack workouts up and/or play make up. Just get right back at it and move on. Getting the workouts done is important. What makes them more important is that they are done with QUALITY.

I look forward to you finishing this program and having incredible success on race day. Believe in yourself and enjoy your journey!

If you have questions, every plan includes 3 FREE "phone a friend" sessions. What I mean is that you can email me at info@octane-athletics.com and I will answer your question up to three times throughout the program. You can add as many 30 minute consultations as you'd like for $39 each. If that is of interest to you, just email the same email address to set these up.

Thank you,
Coach Dave Jimenez
@bigdave4

Sample Day 2

0:45:00
58.3TSS
.75 | Integrated Core/Legs (2x)

Repeat these 2 times each
12 Single Leg Squats (Each Leg)
Front planks (hold 75 seconds)
12 Lunges (on each side)
Side plank (both sides, hold 75 seconds)
Wall sit (hold 45 seconds)
Bicycle Crunch (2 minutes)
Heel raises (12 in each position – feet parallel, toes pointing out, toes pointing in)
12 Bird dog (hold 15 seconds)
12 Toe raises
Reverse crunch (90 seconds)

Sample Day 3

0:30:00
30TSS
.33 | Dynamic Flexibility

Lying on Back:
Hip Crossover (https://www.dropbox.com/s/06qcnxpahxo35is/hip-crossover.jpg?dl=0) - Arms out in the "T" position, feet flat on the floor, knees bent and together. Roll both knees to the right side slowly controlling the lowering of your legs, letting the weight of your legs pull to end range even if the opposite shoulder comes off the floor; pause briefly, then in a controlled manner, take the legs to the opposite side. Hold 5 seconds each time and repeat 3 times to each side.
Hip Rotation (https://www.dropbox.com/s/7hfq0g560usa9gz/hip-rotation.jpg?dl=0) - Arms out in "T" position, knees bents, feet flat on floor slightly wider than shoulder width apart, anchor the right foot to the floor while letting the left knee roll inward and letting the weight of the left leg pull to end range, pause 5 seconds, return to starting position and repeat with right knee. Keep your anchored foot flat on the floor as you move the opposite leg. Repeat 3 times to each side.
Leg Overs (https://www.dropbox.com/s/zy91sk17fues2zq/leg-over1.jpg?dl=0 and https://www.dropbox.com/s/xiboi1cpuxh9v6n/leg-over2.jpg?dl=0) - Arms out in "T" position, legs straight on the floor. Lift leg up as high as you can while keeping the knee straight and then cross it over your body toward the floor. Keep core tight and return to the starting position. Hold 5 seconds each time and repeat 3 times to each side.
Lying on Stomach:
Scorpions (https://www.dropbox.com/s/u7b7tdfv63mf73q/lying-on-stomach.jpg?dl=0) - Arms out in "T" position, legs straight on the floor. Lift one leg up and over toward the opposite shoulder being sure to bend the knee and keep the leg abducted (apart from opposite leg), hold 5 seconds then return to starting position and repeat to the opposite side. Be sure not to let you thigh drop toward the opposite leg. Hold 5 seconds each time and repeat 3 times to each side.
Press Ups (https://www.dropbox.com/s/o5rpcm74fo654h7/press-ups.jpg?dl=0) - Hands under shoulders, press up while keeping low back and gluten relaxed. Go as far as you comfortably can, pause 5 seconds, and return to starting position. Repeat 3 times.
Inch Worms (https://www.dropbox.com/s/5u0xt9vo55bk7jw/inch-worms1.jpg?dl=0 and https://www.dropbox.com/s/gnarakygjdhvqju/inch-worms2.jpg?dl=0) - Start in a push up position and walk your feet toward your hands keeping your knees straight and your heels on the ground. Stop when you feel a stretch in the back of your legs then slowly walk your hands away from your feet until the stretch goes away. You are only doing this movement one time.
Sprinters Stretch (https://www.dropbox.com/s/fruc85vgnishkrl/sprinters-stretch1.jpg?dl=0 and https://www.dropbox.com/s/m5hmtxys5mc7zo0/sprinters-stretch2.jpg?dl=0 and https://www.dropbox.com/s/ivlazesr6wli510/sprinters-stretch3.jpg?dl=0 and https://www.dropbox.com/s/jw6e5xbqzc83mer/sprinters-stretch4.jpg?dl=0) - Kneel on your right knee with your left leg in front of you with your foot flat on the ground. Place your hands on the floor to support yourself and straighten your left him and knee slowly, keeping your foot flat. Hold for 5 seconds, lower and repeat two more times. Repeat the stretch with your left foot turned out, then with your left foot turned in. Then reset the entire exercise with your right leg in front and repeat the whole thing.
Spider Man (https://www.dropbox.com/s/ngasr9kla3ebrnh/spiderman2.jpg?dl=0 and https://www.dropbox.com/s/98t3kfkt6f5cf6n/spiderman2-08.jpg?dl=0) - Lunch forward onto your right leg. Bring your right arm to the inside of the right leg and lower your hips toward the floor until you feel a stretch in the left hip flexor. Hold for 10 seconds while keeping your back leg straight then drop your back knee to the ground, bend the back knee and grab your foot with your opposite hand, bring foot toward your flute ad you lower your hips to the ground. Hold this for 10 additional seconds.
Thread the needle Stretch (pigeon pose) (https://www.dropbox.com/s/tnrl8oopz4d

Sample Day 4

0:20:00
23TSS
R1.2 - 5' Walk / 15" as 60" Jog & 90" Walk

TOTAL WORKOUT DURATION (20 Minutes)
------------------------------
Start with a 5-minute walk to warm up. You can start easy, but by the end of the second minute, the walk should be pretty brisk.
----then----
Spend the next 15 minutes alternating between 60 seconds of jogging and 90 seconds of brisk walking.

Sample Day 4

0:10:00
6.7TSS
.5 | Before Bed - Foam Roll and Light Stretching

HIT THE LEGS ESPECIALLY!

Sample Day 5

0:10:00
10TSS
Rest / Stretch / Roll

Rest day. Take the day off. Lightly stretch and roll when you wake up and/or before bed time.

5K | Recliner to Race Day - Run Beginner Plan

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