Whether you’re simply running for fun or to prep for your first marathon, fitness expert Brent Bishop is here to help! Check out Brent’s 8 Week running program below. Our 2020 Cityline Weight Loss Challengers are following this program as they prep for their 5K marathon in April.
*This program is designed to be completed 3 days/week progressively building in duration. It is recommended to supplement this program with a flexibility and functional strength routine. Click here for Brent’s progressive workout plan for beginners.
Week One
DAY ONE:
Walk 4 minutes/jog 1 minute
Total time: 20 minutes
DAY TWO:
Walk 4 minutes/jog 1 minute
Total time: 20 minutes
DAY THREE:
Walk 4 minutes/jog 1 minute
Total time: 20 minutes
Week Two
DAY ONE:
Walk 3 minutes/jog 2 minutes
Total time: 25 minute
DAY TWO:
Walk 3 minutes/jog 2 minutes
Total time: 25 minutes
DAY THREE:
Walk 3 minutes/jog 2 minutes
Total time: 25 minutes
Week Three
DAY ONE:
Walk 1 minute/jog 4 minutes
Total time: 30 minutes
DAY TWO:
Walk 1 minute/jog 4 minutes
Total time: 30 minutes
DAY THREE:
Walk 1 minute/jog 4 minutes
Total time: 30 minutes
Week Four
DAY ONE:
Walk 1 minute/jog 4 minutes
Total time: 35 minutes
DAY TWO:
Walk 1 minute/jog 4 minutes
Total time: 35 minutes
DAY THREE:
Walk 1 minute/jog 4 minutes
Total time: 35 minutes
Week Five
DAY ONE:
Walk 1 minute/jog 6 minutes
Total time: 35 minutes
DAY TWO:
Walk 1 minute/jog 6 minutes
Total time: 35 minutes
DAY THREE:
Walk 1 minute/jog 6 minutes
Total time: 35 minutes
Week Six
DAY ONE:
Walk 1 minute/jog 10 minutes
Total time: 33 minutes
DAY TWO:
Walk 1 minute/jog 10 minutes
Total time: 33 minutes
DAY THREE:
Walk 1 minute/jog 10 minutes
Total time: 33 minutes
Week Seven
DAY ONE:
Walk 1 minute/jog 14 minutes
Total time: 30 minutes
DAY TWO:
Walk 1 minute/jog 18 minutes
Total time: 37 minutes
DAY THREE:
Walk 1 minute/jog 20 minutes
Total time: 42 minutes
Week Eight
DAY ONE:
Jog 30-35 minutes – JOG 25-30MIN/STRETCH & REST
DAY TWO:
Jog 25-30 minutes
Stretch + rest
DAY THREE:
RACE DAY – ACCOMPLISH 5K!
Click here for Brent’s downloadable running guide.