BEGINNER RUNNING: FIVE MILE ISLAND

Use this Workout Plan

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

Rating:

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	-

Workout routine comments

This looks like a good routine to follow. I recently moved and had stop working out due to all the hassels of buying a home, but this seems like a good way to get back on track. Will give it a try

kissah

September 19, 2010 at 1:57pm

I love running, but can't really get out much, as I have a new baby, and the treadmill BORES me... any suggestions on how to overcome the boredom on the treadmill? I can't seem to go past the 3 mile mark, so that means I'm only on for less than 30 minutes! I have an iPod, and that kinda helps, but...

beehind13

September 15, 2010 at 12:07pm

well i havent real been useing this chart but i have been working out for the last 2 weeks and it was hard the first week cuz i wasnt getting enough calories in so i was just holding on to the weight. then the 2end week i started eating fruit and good cereal and salads no meat dinner chicken or fish no pasta cuz it blows u up and u have to work harder. just dont be hungry is the key eat a hand full of nuts or cereal at night for that hurngry pain, keep it healthy, i walk 6miles ones a week cardio evey morning about 30 mins then toning 30 mins and i was 202 last week and today im 196 and dropping.

qualow

September 13, 2010 at 1:44pm

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