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5K for beginners

  • Detailed day-by-day training sessions
  • Exercises designed to strengthen your legs & lower body
  • Build up your stamina steadily over the 12 week course
(2 reviews)

Description

Always wanted to run a 5K race? This comprehensive 12 week training schedule will coach you from start to finish. Every training session is explained in detail and our experienced running coaches will offer helpful pieces of advice along the way. This plan also monitors the amount of exercise you take, so, at the end of the 12 weeks, you will be able to look back on everything that you achieved.
Upon completion of this Actionplan you will be in great shape and ready to run your first 5K!
Preview

What's inside?

  • 9 lessons
  • 100 instructions
  • 1 tracker - View
  • 1 multiple choice
  • 1 text input
  • 1 image

Actionplan essentials

Author:
Boston Running Center Coach - Joe McConkey
Gender:
Male, female
This is
Motivational Actionplan
Start date:
To be set by you
Topics:
Language:
English

About the author

Boston Running Center Coach - Joe McConkey
Professional coaching for runners of all levels.
After coaching teams at the club and collegiate levels, Joe now dedicates his efforts to designing more efficient and comprehensive programs for individual runners. His approach combines carefully crafted customized running programs with clinically...Show full After coaching teams at the club and collegiate levels, Joe now dedicates his efforts to designing more efficient and comprehensive programs for individual runners. His approach combines carefully crafted customized running programs with clinically supported techniques to help prepare the athlete for fast, high intensity endurance running. Joe's expertise on bio-mechanics and postural distortions related to repetitive motion injuries has him regularly presenting at hospitals, rehab centers, running camps, and club events throughout the year. His methodologies, training approaches, and contributions to the running community have been featured in Running Times, Runners World, Boston Globe, Boston Herald, Metro Sports, and numerous local media outlets throughout New England. Joe holds a masters degree in Exercise Science, is a certified USA Track and Field level 2 Coach (endurance), and has over 16 years experience as a competitive athlete and running coach. His top runners have included ISL and NEPSTA champions, NXN and Footlocker qualifiers, USA Junior National Champions in the 1500 and 3000, Olympic trial qualifiers for the 10k and marathon, and National level masters runners in the 800 and 1500. His accolades, such as the NECC Cross Country Coach of the Year and Best of Boston's Top Running Coaches (as voted by Boston Magazine), are a product of his dedication and belief in each of his runners, no matter what level he or she may be. Joe's coaching principles are influenced by Arthur Lydiard, Joe Vigil, Bob Larsen, Renato Canova, Jack Daniels, and many others.

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Reviews (2)

m
by Mara Schelp
05/03/2013 5:19 pm
This plan totally works! It got me right back in shape, and all of the different squats made me so sore but totally toned my legs. I recommend this to anyone trying to get in shape!!!!
by Midwestgal Z
02/15/2013 11:18 am
This plan was excellent. I haven't run consistently since high school (so long ago) and definitely needed to relearn the essentials and basics. Joe went through how to hold squats and single leg squats to help me build up my muscle needed for running. He started out the plan with very gradual workouts--nothing crazy. Through the plan we incorporated running, walking, and the different muscle workouts. Afterwards, not only did I come out very toned, but I could run a 5k! AND no injuries.