Starting to Run - Mile to 5K

Pillar Prep

Cross Country, General Fitness, Strength & Conditioning

Coach

Yasir Mustafa

Thinking about starting running, but past injuries hold you back? Or perhaps you're strong and fit but need endurance? Our program suits beginners, intermediates, and busy individuals seeking overall fitness enhancement. Boost strength, explosiveness, and endurance in 16 weeks. This program also helps with weight loss and muscle gain while you train to improve your running skills. Our sports-centric approach guarantees a seamless enhancement of both your functional skills and body composition, leading to a significant improvement in your overall quality of life.

This program begins with a comprehensive evaluation of your physical abilities, injury history, limitations, and potential health risks. Through thorough assessment, we can tailor your workouts to achieve your goals while minimizing injury risk. By identifying your strengths and weaknesses, we can track your progress, make necessary adjustments, and optimize your results within your available training time.

Explore personalized training and extensive coaching assistance at pillarprep.fr. Maximize your recovery and accelerate your progress with our GOLD plan. Visit now for a tailored experience.

Disclaimer: This training program does not guarantee any prevention of accidents or injuries. It can only help you develop structural and physiological qualities essential for health.

$80

Get Starting to Run - Mile to 5K

Includes ONE monthly coaching session.

Our program is fully adaptable to your fitness level and technical skills. You can upload your training videos directly through our platform. Our system will track your progress and deliver personalized feedback once a month in 60 mins or TWO 30 mins bi-weekly sessions for 4 months. This ensures you your training, nutrition and recovery are aligned to your goals.

Streamlined and Comprehensive

Tired of the uncertainty in your workouts? We got you! Meticulously crafted for easy follow-through, our comprehensive training includes instructional videos for all movements. No more trial and error – just clear guidance with coaching cues and demonstrations at every step.

Develop Athleticism for multiple Sports

For those prioritizing fitness across a spectrum of running-based sports, our program places notable emphasis on plyometrics, speed intervals, and explosive strength. Elevate your conditioning to not only excel in running but also thrive in diverse sports such as tennis, skiing, and team sports. Explore boundless possibilities with our training plan.

Additional coaching support available

Optimize your training experience with our supplementary customization and coaching support. Accessible through our pricing plans at pillarprep.fr, this option enhances the effectiveness of the program to meet your individual fitness goals.

Data driven programming

With the TrainHeroic platform, effortlessly log your training, enabling us to make data-driven decisions. We use this information to help you push your limits while prioritizing safety and fostering long-term development. Your journey, optimized for success.

Features

Lifetime access to the program.

A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your fitness journey, your terms.

Programming 6 days per week

Get ready for 3 full-body strength sessions & 3 runs targeting different energy systems to get you ready for your goal race time.

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.

Personalized bi-weekly feedback

We will periodically provide you feedback on your exercise technique and utilization of the program to ensure progress and safety.

Delivered through TrainHeroic

Access your workouts seamlessly through our app. Effortlessly log your sessions and let us monitor your progress professionally.

Equipment

Required

Barbell // Dumbbells // Squat rack // Appropriate space and surface for plyometrics // Plyo box for jumping of 24 inch/61 cm // Leg press // Any equipment you need can be found in any commercial gym.

Sample Week

Week 1 of 16-week program

Sunday

3D P1D1

Rowing

1 x 500

Prone Y's, T's and W raises

2 x 5

Active stretch routine

2 x 5

WORLD'S GREATEST STRETCH

2 x 5

Bunny Hops Forward

2 x 3

Bunny Hops Lateral

2 x 4

Bunny Hops Backwards

2 x 3

Jump Squat

3 x 3

Back Squat

3 x 8

Side Plank

3 x 0:30

DB Bench Press

3 x 10

1-Arm DB Row

3 x 10

Seated calf raise

2 x 10

Coppenhagen Groin curl

2 x 10

Biking

1 x 10:00

Monday

Run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

Inchworm

1 x 10

Active stretch routine

1 x 10

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

10 x 1:00 @ 6, 7, 7, 8, 8, 8, 8, 8, 8, 8

Light Jog

1 x 5:00

Tuesday

3D P1D2

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Prone Y's, T's and W raises

2 x 5

SINGLE LEG LINEAR HOP TO STABILIZE

2 x 3

Lateral Hops (Outside/Inside)

2 x 3

Romanian Deadlift (RDL)

3 x 8

Paloff Press

2 x 12

Broad Jump

2 x 2

Lat Pulldown

3 x 8 LWP +0, 5, 5lb

DB Shoulder Press

3 x 8

Foam Roll

2 x 0:30

Supine straight leg raise

2 x 8

Wednesday

Rowing and core

WORLD'S GREATEST STRETCH

1 x 10

Active stretch routine

1 x 10

Stationary bike

1 x 5:00

Star Jump

1 x 10

Rowing

1 x 20:00 @ 5

Plank

2 x 0:30

Side Plank

2 x 0:30

Supermans

2 x 0:30

Side Leg Raise

2 x 0:30

Thursday

3D P1D3

Active stretch routine

1 x 10

Side Lying Rotation

1 x 10

pelvic mobility supine

1 x 10

Bird Dog

1 x 10

Dead Bug

1 x 10

Hip Airplane

1 x 6

Dead Hang

2 x 30

KB swings

3 x 10

Rotational Squat jump 90 degrees

3 x 2

Multi directional jumps

2 x 2

Lateral Lunge

2 x 8

DB Push Press

3 x 5

Pull-Up

3 x 8

DB Farmer's Walk

3 x 0:20 @ 15.43 kg

Friday

Tempo run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Active stretch routine

1 x 5

Hip circles

1 x 5

Split Squat

1 x 8

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

5 x 3:00 @ 5, 6, 7, 7, 7

Light Jog

1 x 5:00

Saturday

Recovery day @ home lvl 1

WORLD'S GREATEST STRETCH

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

Active stretch routine

2 x 5

Elite 6

Agile 8

Spring Ankle 5

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Coach

More from Pillar Prep

Yasir Mustafa

Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.

5K Ready in 16 Weeks: Strength & Power focus

Begin your running journey with our 16-week online program designed to help you complete a 5K. Focusing on strength, power, and athleticism, our personalized approach ensures you develop the skills to run efficiently while minimizing injury risks.

Get Starting to Run - Mile to 5K

FAQs

How much Olympic Lifting is in this program?

Olympic lifting isn't a primary focus of our program due to its technical nature. However, if you're skilled and keen to incorporate it, let's chat! We can discuss how to seamlessly integrate it into your routine for maximum benefit.

Where can I find answers to questions that aren't listed here?

Ask us through pillarprep.fr

What if I'm new to lifting OR don't know how to perform a movement?

This is an advanced program and require excellent technical proficiency. Our Initiate or Bare Minimum program would be suitable for your level. They will allow you to develop technical mastery and fitness for more intensive training.

Do workouts include cardio?

Cardio is a key component of our training program, with up to 2 sessions per week. They are added in small volume to help your body accustomed to the training load. If you don't have certain equipment (rowing machine or bike), we can help you adjust the program for you.

What if I can’t workout on the assigned day?

Feel free to shuffle your workouts around and still keep track of all your stats as usual. Your program, you do it around your schedule!

What if I don't have all the equipment?

No equipment? No problem! In our app, you can easily swap out exercises if you don't have the required equipment. Just choose an alternative exercise from our extensive library that fits the equipment you have available. If you have any question regarding that, just send us a message through chat!

Does this plan include coaching sessions?

No. Our GOLD PLAN, purchased through our website gives you additional coaching sessions.

Is this program self-paced or instructor-led?

Self-paced.

What equipment do I need for this program?

They are listed above.

Can I cycle through this program multiple times?

Yes but if you do it properly, your fitness should be significantly better, requiring a more advanced program. In that case, "Miles and Kilos"would be appropriate.

Can I do the workouts at home?

This is not a bodyweight training program. You can do this with limited equipment at your apartment gym but not without weights.

Is there a meal plan included?

While this program focuses on workouts, we provide general nutritional guidelines and tips to help you optimize your results through additional services (via pillarprep.fr) . For personalized meal plans, consider consulting a registered dietitian.

What if I have an injury or a specific condition?

During our initial health assessment, we will determine if a referral to doctor or a health professional is necessary. If you have a specific condition or injury, we can help modify exercises to suit your needs. Always prioritize safety and listen to your body.

How much time commitment is required per week?

Each session typically lasts about 45-60 minutes. We designed these to fit into a busy schedule while still being effective. Overall, this program will require 4 to 5 hour per week of commitment.

Can I combine this program with other fitness activities?

Yes, you can BUT we don't recommend it. Be mindful of your overall workload to avoid overtraining. Ensure you have adequate rest and recovery to maximize your results. Any of the easy runs could be replaced with weekend hiking or recreational sport but only once in a while.