Fun Run Fitness!

Goal: Complete a 5K fun run in 3 months (12 weeks)

Intro

Running a 5K fun run is a great challenge for beginners, and with consistency and dedication, you can achieve this goal. This training plan will guide you through a structured routine, focusing on building your endurance, speed, and overall strength to ensure you can complete the run comfortably and injury-free.

You’ll train three times a week on the track (or road) and incorporate two full-body gym workouts per week to strengthen muscles that are important for running, such as the core, legs, and glutes. We will vary the types of running workouts, including easy runs, interval sessions, and fartlek training to ensure a well-rounded approach.

Safety

1. Warm-up and Cool-down: Always start your sessions with a 5–10 minute warm-up (easy jogging, dynamic stretches) to prepare your muscles. End with a cool-down (light jogging and static stretches) to prevent injuries and aid recovery.

2. Hydration: Stay well-hydrated before, during, and after runs. Avoid dehydration by drinking water regularly throughout the day.

3. Listen to Your Body: If you feel pain or discomfort, stop immediately. Rest is important, and pushing through pain can lead to injury.

4. Proper Footwear: Wear comfortable, supportive running shoes. Get fitted at a running store if possible.

5. Cross-training and Recovery: Rest days are as important as running days. Ensure you get at least one full rest day per week to recover.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Weekly Workout Plan

Week 1-4: Building Endurance and Consistency

Monday: Rest or Active Recovery (light walking, yoga, or cycling)

Tuesday: Easy Run (30 minutes)

Start with a pace that feels comfortable. Aim for 3-4 km at a pace where you can hold a conversation.

Wednesday: Full-body Strength Training (Gym Workout 1)

• Warm-up: 5-10 min light cardio (e.g., treadmill or bike)
• Workout:
• Squats (3 sets x 12 reps)
• Lunges (3 sets x 12 reps each leg)
• Leg press (3 sets x 10 reps)
• Glute bridges (3 sets x 15 reps)
• Planks (3 x 30-45 seconds)
• Push-ups (3 sets x 10 reps)
• Dumbbell rows (3 sets x 12 reps each side)
• Finish with stretching and foam rolling.

Thursday: Fartlek Training (20-30 minutes)

Warm-up for 5 minutes. Alternate between fast running (30 seconds) and slower jogging (1-2 minutes) for a total of 20 minutes.

Friday: Rest or Active Recovery

Saturday: Long Run (Start with 3-4 km, building to 5 km)

Aim for a slow, comfortable pace. Focus on increasing distance rather than speed. Every week, add a little distance (about 0.5 km).

Sunday: Full-body Strength Training (Gym Workout 2)

• Warm-up: 5-10 min light cardio
• Workout:
• Deadlifts (3 sets x 10 reps)
• Step-ups (3 sets x 12 reps each leg)
• Bulgarian split squats (3 sets x 12 reps each leg)
• Hamstring curls (3 sets x 12 reps)
• Core: Russian twists (3 sets x 20 reps)
• Core: Bicycle crunches (3 sets x 20 reps)
• Finish with stretching and foam rolling.

Week 5-8: Increasing Intensity and Speed

Monday: Rest or Active Recovery

Tuesday: Interval Training (30-40 minutes)

Warm-up for 5-10 minutes. Alternate between 1 minute of fast running and 2 minutes of walking or slow jogging (Repeat for 8-10 rounds).

Wednesday: Full-body Strength Training (Gym Workout 1)

As in Week 1-4, but increase weights where possible, aiming for 8-10 reps per set for more intensity.

Thursday: Fartlek Training (30 minutes)

Increase your fast running intervals to 45 seconds, and adjust slow jogging to 1 minute. Repeat for a total of 30 minutes.

Friday: Rest or Active Recovery

Saturday: Long Run (4-5 km, building to 6 km)

Gradually increase your distance to 6 km by Week 8. Focus on pacing and maintaining a consistent effort.

Sunday: Full-body Strength Training (Gym Workout 2)

Continue to increase weight, and focus on maintaining good form while increasing intensity in exercises like squats, deadlifts, and lunges.

Week 9-12: Tapering and Peak Performance

Monday: Rest or Active Recovery

Tuesday: Interval Training (35-40 minutes)

Warm-up for 5-10 minutes. Alternate between 1 minute of sprinting and 1 minute of walking or slow jogging. Do 10 rounds.

Wednesday: Full-body Strength Training (Gym Workout 1)

Focus on strength endurance with lower weights and higher reps (12-15 reps). Include exercises that target your legs and core for better running performance.

Thursday: Fartlek Training (30 minutes)

Do 30-second fast runs followed by 1-minute slow jogs, for a total of 30 minutes. Focus on increasing speed and pushing your limits.

Friday: Rest or Active Recovery

Saturday: Long Run (5-6 km)

Maintain a steady pace throughout the run. Reach your peak distance of 6 km by Week 10, and taper down to 4 km in Week 12 as you prepare for the race.

Sunday: Full-body Strength Training (Gym Workout 2)

Reduce intensity slightly, keeping the focus on maintenance and muscle activation for better recovery.

Race Week (Week 12)

• Monday: Rest

• Tuesday: Easy Run (20 minutes) at a relaxed pace.

• Wednesday: Light Gym Workout (Focus on mobility and stretching).

• Thursday: Rest

• Friday: Short Fartlek Session (10-15 minutes) to keep muscles active.

• Saturday: Rest and hydrate well, get plenty of sleep.

• Sunday: Race Day!

Remember to stay calm and have fun. Start slow, pace yourself, and enjoy the experience.

Conclusion

By following this 3-month training plan, you should notice significant improvements in your endurance, speed, and overall fitness. Key indicators of progress include:

1. Increased Distance: You should comfortably be able to run 5-6 km without walking, even in the final weeks.
2. Improved Speed: Your intervals and fartlek sessions will feel easier, and your long runs will become more consistent.
3. Muscle Strength: Strength training will help you feel more powerful during runs, reducing fatigue and improving posture and form.

Don’t be discouraged by setbacks or slower progress. Everyone’s journey is unique, and consistency is key. Best of luck with your 5K fun run—just enjoy the process, and you’ll cross that finish line stronger than ever!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.