Superfly Performance
General Fitness, Endurance, Adventure RaceLooking 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.
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
10 min Run/Jog 1 min Walk 10 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*
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
Circuit
A
12 min Run/Jog 1 min Walk 12 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*
Circuit
A
13 min Run/Jog 1 min Walk 13 min Run/Jog *If completing on a treadmill, minimum 2.0 Incline*
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
