Performance Training, Inc.
A simple, step-by-step program to take you from the couch to confidently running a 5K. With walk/run intervals, progressive training, and encouragement built in, you’ll build endurance safely and enjoy the process along the way
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: ~10 meters for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Run/Walk Intervals
6 x 1:00
Recovery
C
Hybrid Cooldown
~60-90s each movement depending on what you need Hip Flexor Stretch Pigeon Pose Child's Pose Thread the Needle (Hold) Wall Chest Stretch Calf Stretch
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: ~10 meters for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Run/Walk Intervals
5 x 2:00
Recovery
C
Hybrid Cooldown
~60-90s each movement depending on what you need Hip Flexor Stretch Pigeon Pose Child's Pose Thread the Needle (Hold) Wall Chest Stretch Calf Stretch
Prep
A
Basic Warm-Up 1.0
Cat-Cow Hip Circles Glute Bridge Hamstring Stretch Superman Arm Circles
B1
Leg Press
2 x 12
B2
DB Chest Press
2 x 12
C1
RDL
2 x 10
C2
TRX Row
2 x 15
D1
Calf Raise
2 x 20
D2
KB Farmer's Walk
2 x 100
D3
Plank
2 x 1:00
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
Conditioning
B
Erg Intervals
10 Rounds on Bike, Ski Erg, or Rower for Meters 1:40 Work/:20s Rest Use either Zone 2 or MAF (Maximum Aerobic Function) to judge intensity. To figure out how to determine MAF take 180-age. While in training your HR shouldn't exceed this number. Record the total number of Meters but make sure you stay in Zone 2
Recovery
C
Hybrid Cooldown
~60-90s each movement depending on what you need Hip Flexor Stretch Pigeon Pose Child's Pose Thread the Needle (Hold) Wall Chest Stretch Calf Stretch
A
Walk
1 x 45:00
Recovery
B
Hybrid Cooldown
~60-90s each movement depending on what you need Hip Flexor Stretch Pigeon Pose Child's Pose Thread the Needle (Hold) Wall Chest Stretch Calf Stretch
