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The goal of this 12-week plan is to have the athlete running comfortably for 30 minutes straight by the end of the 12 weeks and ready to take on the 5K distance. The athlete should be able to comfortably walk for 40 minutes when starting this program. There are 3 run/walk days a week with the option of a 4th "Walking Only" day. Midweek runs max out at 50 minutes; while Weekend runs max out at 1 hour. Strength is 3 days/week and broken down to: Upper Body/Core, Lower Body/Core and Hip/Glute/Core/Stretch. Each workout shouldn't take longer than 45-60 min. Time and reps will start lower and increase throughout the 12-week period. Equipment needed for strength includes: dumbbells (preferably a set of two, light and heavy), Therabands (long and looped with different levels of resistance) and a yoga ball. The goal with strength and conditioning is to strengthen the entire body to prevent injury and to keep the body balanced and overall strong.
This 8 week base building plan can be used by the beginner to the advanced athlete that has a base of at least 15 miles a week. It is a perfect plan for deepening your base before introducing speed, so it can be used by a newer runner, a runner at the beginning of their racing season, or a runner returning from injury. If you do not have this base yet, we recommend the P3 Running 8 week Beginner 5k Run and Strength plan. Strength is 3 days/week and broken down to: Upper Body/Core, Lower Body/Core and Hip/Glute/Core/Stretch. Each workout shouldn't take longer than 45-60 min. Time and reps will start lower and increase throughout the 8-week period. Equipment needed for strength includes: dumbbells (preferably a set of two, light and heavy), Therabands (long and looped with different levels of resistance) and a yoga ball. The goal with strength and conditioning is to strengthen the entire body to prevent injury and to keep the body balanced and overall strong.
This plan is written for the athlete who has a base of 10 miles a week, and is ready to enter a structured training program for the 5K distance. If the athlete does not have a base of 10 miles a week, we recommend the P3 Running 12 week Beginner Run/Walk and Strength Plan. After completing this plan, the next best step is the P3 Running 8-week Base Building Run and Strength Plan. Strength is 3 days/week and broken down to: Upper Body/Core, Lower Body/Core and Hip/Glute/Core/Stretch. Each workout shouldn't take longer than 45-60 min. Time and reps will start lower and increase throughout the 8-week period. Equipment needed for strength includes: dumbbells (preferably a set of two, light and heavy), Therabands (long and looped with different levels of resistance) and a yoga ball. The goal with strength and conditioning is to strengthen the entire body to prevent injury and to keep the body balanced and overall strong.
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