25' run with 8 x 30 strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. Goal is 40 to 45 left foot strikes. Recovery between repeats is 60 seconds of slow jog.

After 5-10' minute aerobic warm up:

Main Set ...Back and Shoulders: (2 sets of each exercise… 10 to 15 reps)
1. Lat Pull Down (If a lat pull down is not available then reverse crunches off of a stability ball or Superman’s)
2. Bent over one arm Row
3. Shoulder Press with Dumbbells
4. Shoulder Rotation using Resistance Bands

2nd Main Set...Chest, Triceps and Biceps: (2 sets of each exercise…10 to 15..reps)
1. Dumbbell Chest Press
2. Push-ups
3. Tricep Rope Pushdown (if rope is not available then close hand push up. It’s a push up where your hands are nearly touching while performing a push up versus having your hands shoulder width apart)
4. Dips off of a Bench
5. Dumbbell Curls
6. Hammer Curls

Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.
REPEAT.

Run on a flat course or treadmill. Keep HR in lower range. Nothing fancy.

After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. We are establishing HR ranges and zones for moving forward. It's also a great way to see where you stand with your fitness levels.
Cool down for 10 minutes.

10' WU. Then 20' tempo run which should be 5k goal pace plus 20 to 30 seconds. 10' cool down.

After 5-10' minute aerobic warm up:

Main Set:...Chest and Back (Two sets of each. 10 to 15 reps):
1. Dumbbell Chest Press
2. Push-ups on Ball or Bosu
3. TRX Row (If Trx is not available then a standing upright row with a kettlebell or Dumbbell)
4. Reverse Back Crunch over a stability Ball

2nd Main Set...Shoulder, Bi's and Tri's:
1. Dumbbell Press
2. Dumbbell Front Raises
3. One Arm Dumbbell Curls
4. Concentrated Dumbbell Curls
5. Tricep Rope Pushdowns (If rope is not available then kickbacks with a dumbbell)
6. Overhead Dumbbell Extension

Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.
REPEAT.

Nothing fancy. Week one in the books.