Free, 12 Week Iron Girl Beginner 5km Training Program
Program Description
Program Description
This BEGINNER program is suited for recreational individuals. You do not have to have a running background, in-fact, this could be your very first time Walk / Running.
New runners completing this program should expect to be able to walk/run a 5km distance event comfortably.
By following the program progressions, you will: Increase your Cardio-Vascular fitness, reduce the risk of injury occurring and hopefully enhance your strength and flexibility.
Get this program's training videos now. [Click here]
This program’s Monthly training progression:
Weeks 1 to 4: Program introduction and base building
Weeks 5 to 8: Continue building run time and intensity
Weeks 9 to 12: Final build and getting race ready
This program’s seven-day overview:
Monday: Active Recovery / Stretching Session
Tuesday: Walk/Run
Wednesday: Resistance Training + Stretching Session
Thursday: Power Walk
Friday: Yoga Session
Saturday: Choice activity
Sunday: Walk/Run
Average session duration: All Cardio-Vascualr and Resistance Training sessions will be between 30-60 minutes and the stretch sessions will be 15-30 minutes.
Average weekly time commitment: 4-6 hours
Make sure not to miss any days and to stay committed to the training program. 6 weeks will go by fast and before you know it you’ll be standing on the start line! I wish you the best of luck and happy training!
Program Prerequisites
Past physical experience:
This is a beginner program, so you do not need to be an experienced runner. You should be able to comfortably walk for 30 minutes without stopping, and be injury-free. If you have injuries, ensure you have appropriate medical support before beginning this program. If you have trouble walking comfortably for 30 minutes, I suggest starting with the beginner walk/run program then progress to this program.
Program requirements:
This program utilizes two very important tools:
- A Polar Heart Rate Monitor to set and monitor your training zones,
- Pypeline Prehab Kit for your strength training.
Both help you train efficiently and effectively and each is an excellent investment in your running career.
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
Required Equipment
Recommended Equipment
Online Resources
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
Troy Jacobson’s resume is a picture of success. As an athlete he competed at the highest level -- 15 Ironman events, 25 Half Ironman events and dozens of national races. As a coach, he has helped athletes succeed in a variety of events: Race Across America, The Hawaii Ironman World Championship, The Triathlon World Championships, The Olympics… He is widely considered to be one of the top coaches in North America, and a pioneer in the field of online coaching and fitness videos.
Before his career as a pro athlete and coach, Troy was an amateur athlete struggling to balance long working hours with a competitive training schedule. Developing his high intensity interval training program he discovered you can train less and still get the performance and results that you desire.
Spinervals, Runervals, Swimervals, STRendurance, Snow Angel Fitness… Coach Troy’s fitness videos will improve your performance, technique, strength and endurance and get you in the best shape of your life!
