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Running tips : Six-week Schedule for Beginner’s 5k Race

Let’s get to know it.

In order to train for my upcoming 5K race, my personal trainer, Stephanie Pipia, created a six-week schedule for me to follow. We are gradually increasing the length of my runs to build stamina and using resistance training and cable work to strengthen my muscles.

Here is my complete schedule with a break down of the exercises below.

Here are examples of the exercises I do on non-running days.

Upper Extremities
Seated row
Dumbbell reverse fly
Triceps extension/straight-arm pull-downs

Core
Cable trunk rotations
Plank/side plank

Lower Extremities
Squats with dumbbells
Kettlebell deadlifts
Box step-ups with dumbbells
Lateral agility drills such as lateral hops and skater lunges

The days that I’m “off,” Stephanie says I should do CES (corrective exercises), such as wall angles, single leg balances, and dowel rod hip hinges, to counteract the repetitive motion of running. On days off I also foam roll to work out the tightness and kinks in my muscles.

 

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