5K Novice Training Program designed by Sports Med Ireland exclusively for A Lust for Life.
Glossary: W/U=Warm Up, MB=Medicine Ball, DB=Dumbbell
MONDAY – WALK:
- 20 minute brisk walk
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 – EASY RUN/WALK:
- W/U 10 min walk
- 5 minute walk to finish
- 20 minutes easy jogging with a 1 minute walking break after every 4 minutes
THURSDAY – RECOVERY DAY
FRIDAY – 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 Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 20 min easy jog- take a 1 minute walking break at any point if necessary
SUNDAY – WALK
- 30 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN/WALK:
- W/U 10 min walk
- 5 minute walk to finish
- 25 minutes easy jogging with a 1 minute walking break after every 5 minutes
THURSDAY – RECOVERY DAY
FRIDAY – 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 Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 25 min easy jog- take a 1 minute walking break at any point if necessary
SUNDAY – WALK
- 40 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN/WALK:
- W/U 10 min walk
- 5 minute walk to finish
- 30 minutes easy jogging with a 1 minute walking break after every 6 minutes
THURSDAY – RECOVERY DAY
FRIDAY – 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 Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 25 min easy jog- take a 1 minute walking break at any point if necessary
SUNDAY – WALK
- 45 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN/WALK:
- W/U 10 min walk
- 5 minute walk to finish
- 30 minutes easy jogging with a 1 minute walking break after every 8 minutes
THURSDAY – RECOVERY DAY
FRIDAY – 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 Goblet Squat X 10
- Incline Push Up X 10
- Glute Bridge X 10
SATURDAY – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 30 min easy jog- take a 1 minute walking break at any point if necessary
SUNDAY – WALK
- 50 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN/WALK:
- W/U 10 min walk
- 5 minute walk to finish
- 25 minutes easy jog taking 1 minute waking breaks if necessary
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching 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 – EASY RUN WITH 5 MIN TEMPO :
- W/U 10 min walk
- 10 min easy jog
- 5 min slightly faster pace than easy jog
- 10 min easy jog
- 5 min walk to finish
SUNDAY – WALK
- 55 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 35 minutes easy jog taking 1 minute waking breaks if necessary
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching 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 – EASY RUN WITH 5 MIN TEMPO :
- W/U 10 min walk
- 15 min easy jog
- 5 min slightly faster pace than easy jog
- 10 min easy jog
- 5 min walk to finish
SUNDAY – WALK
- 60 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 40 minutes easy jog taking 1 minute waking breaks if necessary
THURSDAY – RECOVERY DAY
FRIDAY – STRENGTH/INJURY PREVENTION:
C1 X 3 Sets
- MB Chop X 10
- MB Squat X 10
- MB Reaching 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 – EASY RUN WITH 5 MIN TEMPO:
- W/U 15 min walk
- 10 min easy jog
- 5 min slightly faster pace than easy jog
- 10 min easy jog
- 5 min walk to finish
SUNDAY – WALK
- 60 minute brisk walk
MONDAY – FLEXIBILITY + OPTIONAL WALK:
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
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 – EASY RUN:
- W/U 10 min walk
- 5 minute walk to finish
- 30 minutes easy jog taking 1 minute waking breaks if necessary
THURSDAY – RECOVERY DAY
FRIDAY – FLEXIBILITY + 20 MIN WALK:
- 20 min brisk walk
- 15 minutes of flexibility/yoga stretches for Hip Flexors, Quads, Hamstrings, Calves & Adductors
SATURDAY – 5K Event
SUNDAY – RECOVERY DAY
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