BEGINNER RUNNING: FIVE MILE ISLAND

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

FitClick on October 29, 2009

Users:

2,031 (Find someone using this workout plan)

Comments:

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Workout Category:

Cardio

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Lower Back, Chest, Triceps, Shoulders, Biceps

Description

This month-long program progressively builds your training schedule so you can progress to regular 5 mile runs. Includes two light weight training sessions each week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	10	0
Bicycle Crunches	-	10	0
Reverse Crunches	-	10	0
Bench Knee Tucks	-	10	0
Lower Back
Back Extension: Ground	-	max	120
Chest
Pushups	-	max	0
Dumbbell Bench Press	30 lbs.	12	60
Pushups	-	max	0
Incline Dumbbell Flyes	20 lbs.	12	60
Triceps
Triceps Parallel-Bar Dips	-	max	0
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
Triceps Bench Dips	-	max	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-
Easy Run	2.500 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0.000 miles	5	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Walking (steps/day)	0.000 miles	2	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Walking (steps/day)	0.000 miles	2	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Walking (steps/day)	0.000 miles	2	-
Easy Run	0.000 miles	5	-
Walking (steps/day)	0.000 miles	5	-

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