Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!
5 minutes nice and easy to warm up
12 minutes at a moderate pace if you need to walk during this time please do so. Perceived exertion level should be 5 out of 10
3 minute cool down nice and easy
Complete the core exercises as prescribed
Complete 3 sets of 12 repetitions each with 30 seconds rest.
Be careful not to overdo it today!
Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up.
Then do this assessment to determine your max heart rate.
3 minutes at 100% effort followed by a 5 minute rest
15 minutes ALL OUT to determine your final heart rate zones.
GREAT JOB PUSHING IT TODAY!
Complete 30 minutes in zone 2 throughout today. Jog 3min/walk 1min; continue to alternate this jog/walk patter throughout run
A bit of lower body work EnJoy!
Perform 3 sets of 8 repetitions on each exercise with 20 seconds rest in between each
5 minute warm up zones 1 and 2
Complete the following set 4 times.
3 minutes in zone 3
1 minute zone 2
2 minutes in zone 3
Recovery is 3 minutes in between each set
5 minute cool down zone 1 and 2
A bit of upper body work today.
Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each.
Go tone those muscles!