Starting to Run - Mile to 5K
Pillar Prep
Cross Country, General Fitness, Strength & ConditioningThinking 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.
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
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
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
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
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
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
A
Foot and ankle routine
2 x 12
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.
