Superfly Performance

General Fitness, Endurance, Adventure Race
Coach
Adrian Jourdan

Looking to run a 5K in a month and not sure where to start?

This program is for a beginner that is not a total couch potato, but is looking for some direction to prepare for their first 5K. The goal of this program is to help you complete a 5K with minimal to no walking.

Minimal equipment is needed and all cross training days can be completed at home or at a gym.

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

10 min Run/Jog 1 min Walk 10 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*

Monday
Week 1 Day 2

A

Pull Up

4 x MAX

B

Step Back Lunge (Bodyweight)

3 x 20

C

Push Up

4 x MAX

D

Single Leg RDL (Bodyweight)

3 x 20

E

Deadbug

4 x 20

Tuesday
Week 1 Day 3

Circuit

A

12 min Run/Jog 1 min Walk 12 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*

Wednesday
Rest Day
Thursday
Week 1 Day 5

Circuit

A

13 min Run/Jog 1 min Walk 13 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*

Friday
Week 1 Day 6

A

Inverted Row

4 x MAX

B

Lateral Lunge (Goblet)

3 x 20

C

Side Plank (Forearm)

4 x 20

D

Split Jump

3 x 30

E

Bird Dog

4 x 20

Saturday
Rest Day
5K in 4 Weeks - Beginner