8 Week | Couch to 5km Program
TRIAX Performance
General FitnessThe 8-Week TRIAX Performance Couch to 5km running program is designed for anyone who is looking to pick up running for the first time or wanting to safely return to running after some time off. So whether you are looking to fulfill a new years resolution, want to get fit enough to join your local park run or looking to build towards something bigger (half or full marathon) this is the perfect starting point for you.
Our S&C coach Damon Bednarski has created this program specifically to cater for even the most novice of runners and each session has been designed so that you can run at a pace that suits you, while still achieving the end goal of running 5km at the end of the 8 week training block.
Price is listed in USD. Approximate AUD cost = $35.00
Prep
A
Running Warm Up
Running Warm Up 20m Shuttles: a) Jog b) Alternating Leg Swings c) High Knee March d) Walking Lunge + Twist e) Skip f) Side Step (switch side at halfway) g) Jog 10m, Back Peddle 10m, Jog 20m Repeat each of the above twice, with a walk/jog back recovery back to your starting point
B1
Run
5 x 30 @ 30
B2
Walk
1 x 3:00
B3
Run
5 x 30 @ 30
B4
Walk
1 x 3:00
Recovery
C
Running Cool Down
Running Cool Down Jog @50% or walk for 4-5 minutes, including the below dynamic stretches: a) Walking Lunges b) Knee To Chest Holds c) Side Lunges d) Arabesques Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
A
Walk
Recovery
B
Lower Body Mobility Circuit
Lower Body Mobility Circuit Seated Hip Flexor Holds - 6 x 5s holds each leg Bretzzel - 2 x 30s holds each leg Hip 90/90's - 6 reps per side Russian Baby Maker - 10 reps Kneeling Thoracic Open Up - 6 reps each side Scorpion Stretch - 6 x 5s holds each side Optional - Foam rolling of lower body muscles (ie. calves, quads, hamstrings..)
Prep
A
Running Warm Up
Running Warm Up 20m Shuttles: a) Jog b) Alternating Leg Swings c) High Knee March d) Walking Lunge + Twist e) Skip f) Side Step (switch side at halfway) g) Jog 10m, Back Peddle 10m, Jog 20m Repeat each of the above twice, with a walk/jog back recovery back to your starting point
B1
Run
4 x 30 @ 30
B2
Walk
1 x 3:00
B3
Run
4 x 30 @ 30
B4
Walk
1 x 3:00
B5
Run
4 x 30 @ 30
B6
Walk
1 x 3:00
Recovery
C
Running Cool Down
Running Cool Down Jog @50% or walk for 4-5 minutes, including the below dynamic stretches: a) Walking Lunges b) Knee To Chest Holds c) Side Lunges d) Arabesques Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
A
Walk
Recovery
B
Lower Body Mobility Circuit
Lower Body Mobility Circuit Seated Hip Flexor Holds - 6 x 5s holds each leg Bretzzel - 2 x 30s holds each leg Hip 90/90's - 6 reps per side Russian Baby Maker - 10 reps Kneeling Thoracic Open Up - 6 reps each side Scorpion Stretch - 6 x 5s holds each side Optional - Foam rolling of lower body muscles (ie. calves, quads, hamstrings..)
Prep
A
Running Warm Up
Running Warm Up 20m Shuttles: a) Jog b) Alternating Leg Swings c) High Knee March d) Walking Lunge + Twist e) Skip f) Side Step (switch side at halfway) g) Jog 10m, Back Peddle 10m, Jog 20m Repeat each of the above twice, with a walk/jog back recovery back to your starting point
B1
Run
1 x 200
B2
Walk
1 x 2:00
B3
Run
1 x 200
B4
Walk
1 x 2:00
B5
Run
1 x 200
B6
Walk
1 x 2:00
B7
Run
1 x 200
B8
Walk
1 x 2:00
B9
Run
1 x 200
B10
Walk
1 x 2:00
Recovery
C
Running Cool Down
Running Cool Down Jog @50% or walk for 4-5 minutes, including the below dynamic stretches: a) Walking Lunges b) Knee To Chest Holds c) Side Lunges d) Arabesques Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
A
Walk
Recovery
B
Lower Body Mobility Circuit
Lower Body Mobility Circuit Seated Hip Flexor Holds - 6 x 5s holds each leg Bretzzel - 2 x 30s holds each leg Hip 90/90's - 6 reps per side Russian Baby Maker - 10 reps Kneeling Thoracic Open Up - 6 reps each side Scorpion Stretch - 6 x 5s holds each side Optional - Foam rolling of lower body muscles (ie. calves, quads, hamstrings..)
Damon Bednarski
Level 1 ASCA accredited S&C Coach with over 6+ years industry experience working with male and female cricket, football (AFL), soccer athletes and general population clients.
Sign up today for as little as $1 AUD a session and you'll be running 5km with ease in 8 weeks time!
Get 8 Week | Couch to 5km Program
