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Zero to 5K: Beginner’s Running Program

June 29, 2020

With more people running, walking, and moving right now, we wanted to share a resource for those of you ramping up activity and looking for a new challenge. 

Welcome to our Zero to 5k program! Whether you are new to running or returning from injury or time off, a 5k can be a fun way to increase motivation and keep you excited to achieve a goal.

Our Doctors of Physical Therapy (PTs) have laid out a general Zero to 5k plan for you to follow over the course of 8 weeks. Everyone is different and moves at different speeds - if you feel like you need to repeat a week, go for it! If at any time throughout this process you need one-on-one help from one of our PTs, schedule an appointment for a telehealth or in-clinic visit.

Congratulations on starting this journey!

Week 1

Welcome to Week 1! The goal of this first week is simply to get started. This week will include a variety of different activities each day. If you haven’t done a training program like this before, it is normal to experience some delayed onset muscle soreness for about 24-48 hours after the exercise session. Don’t let this scare you - it’s normal!

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 2

Congratulations on completing Week 1! Most people struggle getting started and you have already accomplished a week of training. Nice work! Have fun with Week 2.

Lower Extremity Workout  |  Upper Extremity Workout  | Stretch & Balance

 

Week 3

Week 3 slowly starts to increase your running time. Make sure you are taking your rest days. Rest days are extremely important to let your body recover and adapt to the new training you are doing.

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 4

Cardio is slowly increasing again. Don't forget to do your cross-training! We included some sample ideas for cross-training on the chart and the YouTube playlist. Your body likes changing things up. It’s healthy for your body and great for performance.

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 5

You are officially halfway there! That is so awesome! You should be proud of what you have achieved so far. The program is beginning to ramp up in intensity. Make sure you are doing a good warm-up and taking your rest day. You’ve earned them!

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 6

You are on the home stretch! You will notice that plyometrics are slowly entering the routine. Take your time and make sure to practice proper form. The type of exercise is getting harder, due to your body getting stronger.

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 7

The focus has entirely shifted to getting you running-ready. Congratulations on making it this far. Time to finish strong and stay focused.

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Week 8

The big week has arrived! Remember to focus this week. We are fine-tuning at this point, not trying to wear you out. Take your time with all the workouts this week. Congratulations and good luck with your 5k!

Lower Extremity Workout  |  Upper Extremity Workout  |  Stretch & Balance

 

Leave a comment below to let us know how it goes!

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