BEGINNER RUNNING: FIVE MILE ISLAND

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.9/5.0
Created By:
FitClick on October 29, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2030
-100
Bicycle Crunches-100
Reverse Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Chest
Pushups-max0
Dumbbell Bench Press30 lbs.1260
Pushups-max0
Incline Dumbbell Flyes20 lbs.1260
Triceps
Triceps Parallel-Bar Dips-max0
One-Arm Dumbbell Kickbacks10 lbs.1260
Triceps Bench Dips-max30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.500 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles5-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
440 yard sprint (1/4 mile)0.000 miles0-
Walking (steps/day)0.000 miles2-
Easy Run0.000 miles5-
Walking (steps/day)0.000 miles5-

Workout routine comments

How long will your training be for the marathon as that will tell you where you need to be now. If your marathon is at the end of the year then 2-3 as an easy run is a good start. I would google marathon training and look at the running website plans. Typically you run 30-60 minutes a day during the week with long runs on Saturdays. Good Luck
 
January 2, 2013 at 12:44pm
My new year's resolution is to run a marathon. I've been running for awhile, but it's been inconsistent. I can do a 2-mile run, but I don't do it every day--it's hard to get up the motivation when it's cold! That's why I like the routine, it gives me a bit more motivation and incentive to get out there. Thing is, the beginning running routine looks too easy, but the marathon seems to define 2-3 miles as an easy run, and I'm not sure there's where I'm at right now. Anyone with experience with either of these two workout routines have any suggestions?
 
December 31, 2012 at 9:38am
Hello, I am new to FitClick. I am not sure how it works but I am willing to give it a try. I am trying to lose weight and I need some help to create a beginners workout routine. Can anyone give me some ideas to steer me in the right direction?

i AM STARTING IT AGAIN & I AM DIABETIC TOO.
 
December 22, 2012 at 9:07pm

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