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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.

You can also access it with a subscription plan (DIY or BUDGET), offering multiple payment option for budget-friendly access. Click Here for details.

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.

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Personalized feedback included.
Recognizing that everyone is unique, our program is fully adaptable to your fitness level and technical skills. You can upload your training videos directly through chat. Our system will track your progress and deliver personalized feedback twice a month. This expert guidance ensures you master technical exercises and prioritize safe execution, accelerating your training journey.
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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.
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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.
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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.
Features
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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.
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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.
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Detailed, expert instruction
Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.
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Personalized bi-weekly feedback
We will periodically provide you feedback on your exercise technique and utilization of the program to ensure progress and safety.
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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.
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Sample Week
Week 1 of 16-week program
Sunday
3D P1D1

A

Rowing

1 x 500

B1

WORLD'S GREATEST STRETCH

2 x 5

B2

Active stretch routine

2 x 5

B3

Prone Y's, T's and W raises

2 x 5

C1

Bunny Hops Forward

2 x 3

C2

Bunny Hops Lateral

2 x 4

C3

Bunny Hops Backwards

2 x 3

D1

Back Squat

3 x 8 LWP +0, 5, 5lb

D2

Jump Squat

3 x 3

D3

Side Plank

3 x 0:30

E1

DB Bench Press

3 x 10

E2

1-Arm DB Row

3 x 10

F1

Seated calf raise

2 x 10

F2

Coppenhagen Groin curl

2 x 10

G

Biking

1 x 10:00

Monday
Run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 10

B3

Active stretch routine

1 x 10

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Interval run

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

D

Light Jog

1 x 5:00

Tuesday
3D P1D2

A1

Active stretch routine

2 x 5

A2

WORLD'S GREATEST STRETCH

2 x 5

A3

Prone Y's, T's and W raises

2 x 5

B1

SINGLE LEG LINEAR HOP TO STABILIZE

2 x 3

B2

Lateral Hops (Outside/Inside)

2 x 3

C1

Romanian Deadlift (RDL)

3 x 8 LWP +0, 5, 5lb

C2

Paloff Press

2 x 12

D1

Broad Jump

2 x 2

D2

Lat Pulldown

3 x 8 LWP +0, 5, 5lb

E1

DB Shoulder Press

3 x 8 LWP + _ , 5, 5lb

E2

Foam Roll

2 x 0:30

E3

Supine straight leg raise

2 x 8

Wednesday
Rowing and core

A1

Shoulder mobiity routine

1 x 10

A2

Active stretch routine

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Stationary bike

1 x 5:00

A5

Star Jump

1 x 10

B

Rowing

1 x 20:00 @ 5

C1

Plank

2 x 0:30

C2

Side Plank

2 x 0:30

C3

Supermans

2 x 0:30

C4

Side Leg Raise

2 x 0:30

Thursday
3D P1D3

A1

Active stretch routine

1 x 10

A2

Side Lying Rotation

1 x 10

A3

pelvic mobility supine

1 x 10

A4

Bird Dog

1 x 10

A5

Dead Bug

1 x 10

A6

Hip Airplane

1 x 6

A7

Dead Hang

2 x 30

B1

KB swings

3 x 10

B2

Rotational Squat jump 90 degrees

3 x 2

C1

Multi directional jumps

2 x 2

C2

Lateral Lunge

2 x 8

D1

DB Push Press

3 x 5

D2

Pull-Up

3 x 8

E

DB Farmer's Walk

3 x 0:20 @ 15.43 kg

Friday
Tempo run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Inchworm

1 x 5

B3

Active stretch routine

1 x 5

B4

Hip circles

1 x 5

B5

Split Squat

1 x 8

B6

Calf Stretch

1 x 0:30

B7

Single leg calf raise

1 x 12

C

Interval run

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

D

Light Jog

1 x 5:00

Saturday
Foot and ankle routine

A

Foot and ankle routine

2 x 12

Coach
coach-avatar 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.

Starting to Run - Mile to 5K