5K Advanced Training Program designed by Sports Med Ireland exclusively for A Lust for Life.
Glossary: W/U=Warm Up, MB=Medicine Ball (3kg), DB=Dumbbell
MONDAY – EASY RUN:
- 25 minute easy run at conversational pace
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- DB Reaching Lunge X 10
- DB Row X 10 Each Side
- Core Drill X 10 Sec Holds
WEDNESDAY – INTERVAL SESSION:
- W/U 10 minute easy jog
- 5 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run
- 10 minute easy jog to finish
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Rev Lunge X 10
C2 X 3 Sets
- DB Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 30 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- DB Reaching Lunge X 10
- DB Row X 10 Each Side
- Core Drill X 10 Sec Holds
WEDNESDAY – PROGRESSION RUN:
- W/U 5 minute very easy jog + 10 min easy jog
- For next 15 minutes build to moderate/hard pace
- 5 – 10 minutes easy to finish
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Rev Lunge X 10
C2 X 3 Sets
- DB Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 30 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- DB Reaching Lunge X 10
- DB Row X 10 Each Side
- Core Drill X 10 Sec Holds
WEDNESDAY – INTERVAL SESSION:
- W/U 10 minute easy jog
- 10 minute easy jog to finish
- 6 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Rev Lunge X 10
C2 X 3 Sets
- DB Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 35 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- DB Reaching Lunge X 10
- DB Row X 10 Each Side
- Core Drill X 10 Sec Holds
WEDNESDAY – PROGRESSION RUN:
- W/U 5 minute very easy jog + 10 min easy jog
- For next 15 minutes build to moderate/hard pace
- 5 – 10 minutes easy to finish
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Rev Lunge X 10
C2 X 3 Sets
- DB Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – 5K TIME TRIAL
- Look out for a 5k race that you can take part in and see how quick you can run it. Pace yourself, try not to start too fast so you can finish strongly
SUNDAY – RECOVERY DAY
MONDAY – EASY RUN:
- W/U 10 min very easy
- 20 min easy jog at conversational pace
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3 Sets
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
WEDNESDAY – INTERVAL SESSION:
- W/U 10 minute easy jog
- 10 minute easy jog to finish
- 7 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3 Sets
- Kettlebell Deadlift X 10
- Band Punch X 10
- Single Leg Bridge X 10
C3 X 3 Sets
- Split Squat X 6/6
- Side Plank X 10 Sec
- Cable/Band Chop X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 40 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3 Sets
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
WEDNESDAY – PROGRESSION RUN:
- W/U 5 minute very easy jog + 10 min easy jog
- For next 20 minutes build to moderate/hard pace
- 10 minutes easy to finish
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3 Sets
- Kettlebell Deadlift X 10
- Band Punch X 10
- Single Leg Bridge X 10
C3 X 3 Sets
- Split Squat X 6/6
- Side Plank X 10 Sec
- Cable/Band Chop X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 45 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3 Sets
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
WEDNESDAY – INTERVAL SESSION:
- W/U 10 minute easy jog
- 10 minute easy jog to finish
- 8 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reverse Lunge X 10
C2 X 3 Sets
- Kettlebell Deadlift X 10
- Band Punch X 10
- Single Leg Bridge X 10
C3 X 3 Sets
- Split Squat X 6/6
- Side Plank X 10 Sec
- Cable/Band Chop X 10
SATURDAY – LONG RUN
- W/U 10 min very easy
- 50 min easy jog at conversational pace
SUNDAY – EASY RUN
- W/U 10 min very easy
- 20 min easy jog at conversational pace
MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
- 15 minute easy jog
TUESDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching Lunge X 10
C2 X 3 Sets
- Goblet Squat X 10
- DB Row X 10/10
- Push Up Touch X 8
C3 X 3 Sets
- 1 Leg Deadlift X 6/6
- Lat Pulldown X 10
- Superman Core X 10 sec
WEDNESDAY – PROGRESSION RUN:
- W/U 5 minute very easy jog + 10 min easy jog
- For next 10 minutes build to moderate/hard pace
- 5 minutes easy to finish
THURSDAY – RECOVERY DAY
FRIDAY – MOBILITY + 20 MIN WALK:
- 20 min brisk walk
- 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
SATURDAY – 5K EVENT
SUNDAY – RECOVERY DAY
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