Program Description
Designed to prepare you for a 5K race using a treadmill rather than terrain or city running.i
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJan 07, 2024 12:19
- Last EditedAug 29, 2024 07:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
6
Glute Kickback (Cable)
3
12 reps
7
Sumo Deadlift (Dumbbell)
3
12 reps
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
9
Romanian Deadlift (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Light Jog
1
2 mins
4B
Jog
1
1 mins
5A
Jog
1
2 mins
5B
Light Jog
1
1 mins
6A
Jog
1
2 mins
6B
Light Jog
1
1 mins
7
Light Jog
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Light Jog
4
2 mins
4B
Jog
4
1 mins
5
Light Jog
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Jog
2
1 mins
4B
Light Jog
2
1 mins
5A
Jog
2
2 mins
5B
Light Jog
2
1 mins
6
Light Jog
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Jog
5
2 mins
4B
Light Jog
5
1 mins
5
Light Jog
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
8
0.5 mins
RPE 8
2B
Light Jog
8
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
2
Push Up
3
12 reps
3
One Arm Lateral Raise (Cable)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
6
Goblet Squat
3
12 reps
7
Step-Up (Weighted)
3
12 reps
8
Suitcase Carry
3
1 mins
9
Pallof Press
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4
Walk
1
5 mins
5A
Jog
1
11 mins
5B
Run
1
9 mins
5C
Light Jog
1
11 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
4B
Jog
2
2
2
1 mins
2 mins
3 mins
5
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
4B
Jog
2
2
2
1 mins
2 mins
3 mins
5
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
4B
Jog
2
2
2
1 mins
2 mins
3 mins
5
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
4B
Jog
2
2
2
1 mins
2 mins
3 mins
5
Walk
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
50 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
80 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Arnold Press3 Sets
10 Reps
@6.5
2
Dumbbell Row3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)3 Sets
12 Reps
@6.5
4
Seated Row (Cable)3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)3 Sets
12 Reps
6
Glute Kickback (Cable)3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
Day 2
1
Light Jog1 Set
10 mins
@6
4A
Light Jog1 Set
2 mins
4B
Jog1 Set
1 mins
5A
Jog1 Set
2 mins
5B
Light Jog1 Set
1 mins
6A
Jog1 Set
2 mins
6B
Light Jog1 Set
1 mins
7
Light Jog1 Set
10 mins
Day 3
1
Chest Fly (Dumbbell)3 Sets
12 Reps
2
Push Up3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)3 Sets
10 Reps
4
Bicep Curl (Cable)3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
6
Goblet Squat3 Sets
12 Reps
7
Step-Up (Weighted)3 Sets
12 Reps
8
Suitcase Carry3 Sets
1 mins
9
Pallof Press3 Sets
12 Reps
Day 4
1
Jog1 Set
5 mins
2A
Sprint9 Sets
0.5 mins
@8
2B
Light Jog9 Sets
1.5 mins
@6
3
Walk1 Set
5 mins
Day 5
1
Stretching1 Set
10 mins
Day 6
1
Jog1 Set
50 mins
Day 7
1
Jog1 Set
20 mins
@7