Starting to Run - Mile to 5K

Pillar Prep

Cross Country, General Fitness, Strength & Conditioning

Coach

Yasir Mustafa

Who is it for

The Running Essentials Program is designed for beginners, returning exercisers, busy parents, working professionals, and adults of all ages who want to build or rebuild running skills safely and effectively.

This program can be further customized for your needs through the Pillar Prep Team subscription.

What to Expect

Over 16 weeks, you will build strength, power, speed, and endurance through a smart, progressive training plan. Unlike basic couch to 5k programs, our athleticism-focused approach develops the full physical foundation needed not only for running, but for excelling in all activities. Strength training, explosive work, and endurance sessions are combined to build a resilient, high-performing body.

Every running session also offers bike and rowing alternatives, allowing you to match training to your daily status, fatigue levels, and overall capacity—keeping you consistent, safe, and progressing steadily and sustainably, even with a busy lifestyle.

Your Transformation

By the end of the program, you will:

Build Overall Athleticism: Develop the strength, coordination, and mobility needed to excel in running and all other physical activities while reducing injury risk.

Build Strength, Power, and Endurance: Improve VO2max, muscle mass, and aerobic capacity—key foundations for health, performance, and long-term resilience.

Master Running Skills: Learn proper running form, pacing, and stamina to sustain 20–30 minute continuous runs safely and efficiently.

Resources and Support

To help you get even better results, you’ll also have access to the Athlete Resources Folder, available here: https://www.pillarprep.fr/challenge-page/athlete-resource?programId=5b214b81-c8f6-4b32-b808-1d9fe0433b0c&participantId=undefined

For more personalized support, visit pillarprep.fr to explore our GOLD plan

Disclaimer This program is designed to reduce injury risk through smart progression but cannot guarantee complete injury prevention. It builds the foundation for healthy, sustainable running.

$99

Get Starting to Run - Mile to 5K

Personalized Coaching to Maximize Result

Unlike free programs, our plan includes one monthly coaching session tailored to your fitness level and goals. Upload your training videos through our platform, and receive personalized feedback during a 60-minute session or two 30-minute bi-weekly sessions. This ensures your training, nutrition, and recovery are perfectly aligned with your objectives, helping you stay on track and injury-free.

Clear Guidance for Safe Progress

Don’t leave your running journey to chance. Our Streamlined and Comprehensive program offers instructional videos for every movement, eliminating the guesswork often associated with free plans like "Couch to 5K." With clear coaching cues and demonstrations, you can confidently progress without the risk of unnecessary injury.

Enhance Athleticism Beyond Running

Our program isn’t just about running—it’s about building overall athleticism. By incorporating plyometrics, speed intervals, and explosive strength training, you’ll be prepared not just for running but for a variety of sports like tennis, skiing, and team sports. Experience a well-rounded fitness plan that sets you up for success in any physical activity.

Real-Time Coaching and Customization

To ensure you get the most out of your training, we offer Additional Coaching Support through our pricing plans at pillarprep.fr. This option allows for real-time coaching and program customization whenever you need it, enhancing the effectiveness of your workouts and helping you reach your individual fitness goals.

Data-Driven Training

With the TrainHeroic platform, you can easily log your training sessions, allowing us to make Data-Driven Programming decisions that prioritize your safety and promote long-term development. This approach helps you push your limits in a controlled, effective manner, ensuring your running journey is 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

Starting to RUN P1D1 W1

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

Starting to RUN 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

Lateral Hops (Outside/Inside)

2 x 3

SINGLE LEG LINEAR HOP TO STABILIZE

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 (OPTIONAL)

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

Starting to RUN 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

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

Shuffle for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Wiper for Ankle Rocker

1 x 25

Active stretch routine

2 x 5

Elite 6

Agile 8

Spring Ankle 3

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 1

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

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.