TeamKattouf 12-week Beginner 5k run plan
12 weeks - $99.00
Total Hours: 47
Total Hours: 47
Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Please consult with your physician before beginning this exercise regimen
Workout #2 : Run
Getting the legs going!
Planned Time: 0:20:00
5 minutes nice and easy to warm up 12 minutes at a moderate pace if you need to walk during this time please do so. Perceived exertion level should be 5 out of 10 3 minute cool down nice and easy
Planned Time: 0:20:00
5 minutes nice and easy to warm up 12 minutes at a moderate pace if you need to walk during this time please do so. Perceived exertion level should be 5 out of 10 3 minute cool down nice and easy
Workout #3 : Strength
Core Work
Planned Time: 0:40:00
Complete the core exercises as prescribed Complete 3 sets of 12 repetitions each with 30 seconds rest. Be careful not to overdo it today!
Planned Time: 0:40:00
Complete the core exercises as prescribed Complete 3 sets of 12 repetitions each with 30 seconds rest. Be careful not to overdo it today!
Workout #4 : Bike
Heart Rate Assessment
Planned Time: 0:45:00
Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up. Then do this assessment to determine your max heart rate. 3 minutes at 100% effort followed by a 5 minute rest 15 minutes ALL OUT to determine your final heart rate zones. GREAT JOB PUSHING IT TODAY!
Planned Time: 0:45:00
Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up. Then do this assessment to determine your max heart rate. 3 minutes at 100% effort followed by a 5 minute rest 15 minutes ALL OUT to determine your final heart rate zones. GREAT JOB PUSHING IT TODAY!
Workout #5 : Day Off
Day Off
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Workout #6 : Run
Endurance Run
Planned Time: 0:30:00
Complete 30 minutes in zone 2 throughout today. Jog 3min/walk 1min; continue to alternate this jog/walk patter throughout run
Planned Time: 0:30:00
Complete 30 minutes in zone 2 throughout today. Jog 3min/walk 1min; continue to alternate this jog/walk patter throughout run
Workout #7 : Strength
Lower Body
Planned Time: 0:45:00
A bit of lower body work EnJoy! Perform 3 sets of 8 repetitions on each exercise with 20 seconds rest in between each
Planned Time: 0:45:00
A bit of lower body work EnJoy! Perform 3 sets of 8 repetitions on each exercise with 20 seconds rest in between each
Workout #8 : Day Off
Day Off
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Workout #9 : Run
Intervals
Planned Time: 0:45:00
5 minute warm up zones 1 and 2 Complete the following set 4 times. 3 minutes in zone 3 1 minute zone 2 2 minutes in zone 3 Recovery is 3 minutes in between each set 5 minute cool down zone 1 and 2
Planned Time: 0:45:00
5 minute warm up zones 1 and 2 Complete the following set 4 times. 3 minutes in zone 3 1 minute zone 2 2 minutes in zone 3 Recovery is 3 minutes in between each set 5 minute cool down zone 1 and 2