By: Jared Beckstrand (in partnership with Fitfluential)
There are many programs out there to get you up off the couch and start running. While I am a huge proponent of these types of programs, I think that all of them are lacking one very significant detail – you’ve got to be strong to run that kind of distance! Running takes a lot of strength to be done with proper form; it takes even more endurance to be able to do it for distance. Most running programs that I’ve come across promote running and running only. Most people don’t realize the physical demands running places on their muscles and joints and oftentimes neglect a vital aspect: strengthening. As a doctor of physical therapy, the majority of running injuries that I treat in my clinic could be avoided if people would spend some time strength training in addition to running. Well, I decided to do something about it and come up with a running program that included a strength-training schedule as well. I’m STOKED to introduce to you our Start to Finish 5k Running Plan for Beginners!
“Start to Finish 5k” is a nine-week running program designed to take you from zero running up through successfully completing a 5-kilometer race. Like most running programs, you get a detailed, week-by-week description of your running schedule. But unique to our Start to Finish 5k Running Plan, you also get 9 weeks of exercise progression to strengthen key muscle groups in your legs, hips, and core. These muscles are crucial in helping you run stronger, longer, and with less risk of injury.
Ready to get started? Here’s the FREE DOWNLOAD (click the link or the graphic below to open the running program in a new tab in your browser)
The first page (after the title page) is the 9-week schedule. I tried to make it as simple as possible – 3 days of running interspersed with 3 days of strength training each week. Simply follow the running schedule on “run days” and do the exercises on the “strength days”. In the PDF I’ve also included pictures and descriptions of the exercise progression to help you with some of the abbreviations found on the running schedule.
As always, if you ever have any questions or suggestions about the Start to Finish 5k Running Plan or anything else I may be able to help out with please don’t hesitate to contact me! Email me at toneandtightenfitness{at}gmail.com.
Jared Beckstrand, Doctor of Physical Therapy, who specializes in exercise prescription. He loves being active and seeing his patients become more active and get into shape. He is also the Blogger at Tone and Tighten, LLC