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

I need to loose weight because I am a kindergarten teacher and its becoming challenging to keep up with the childre. I also will be in a marathon in December 2012.
 
September 15, 2012 at 11:00am
Here we go, I am getting older and hockey season is upon us once more. Time to show those young guys that i can still keep up. I work shift work with nightshifts so this will be easy to fit into my routine. My son is 11 and hew is going to do this with me. Let's go!!
 
August 27, 2012 at 1:58pm
I have an important event on the 29-September 2012 and need to get fit for it
 
August 4, 2012 at 4:16pm

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