Virtual Wellness

RUNNING CIRCUIT:

Complete 3 sets of 15 reps each side.

(1) Side-lying hip abduction (i.e., leg lift) with band on ankle. When you can easily do this, hold a side hover with the abduction.

(2) Side-lying clamshells (with or without a resistance band above the knee).

(3) Hookline deadbugs

(4) Hip bridges. When you can easily do these, try doing single-leg bridges.

(5) Side-steps with band above knee, arouund ankle, or on the feet.

Jordyn's Contact Info

If you are already running a 5k easily and looking to increase speed, feel free to reach out to Jordyn.

785-341-5185

Let's Train for a 5k Together!

Jordyn Catterson will take us through a 6-week running program that can be adapted for beginners all the way to elite runners. Our goal is to have as many people as possible run a "Virtual 5k" the weekend of May 15th!

Introduction to the 5k Running Program and Demonstration of Exercises

Jordyn provides an overview of what we can expect the next 6-weeks as well as demonstrates the exercises in the Running Circuit.

WEEK 1 TRAINING PLAN

MONDAY: Run 2-minutes, walk 1-minute. Repeat 5 times.

TUESDAY: Running Circuit

WEDNESDAY:Run 2-minutes, walk 1-minute. Repeat 5 times.

THURSDAY: Stretching and/or walking

FRIDAY:Run 2-minutes, walk 1-minute. Repeat 5 times.

SATURDAY: Running Circuit

SUNDAY: Run 0.50 miles, Walk 0.25 miles

WEEK 2 TRAINING PLAN

MONDAY: Run 4-minutes, walk 1-minute. Repeat 5 times.

TUESDAY: Running Circuit

WEDNESDAY: Run 4-minutes, walk 1-minute. Repeat 5 times.

THURSDAY: Stretching and/or walking

FRIDAY: Run 4-minutes, walk 1-minute. Repeat 5 times.

SATURDAY: Running Circuit

SUNDAY: Run 0.75 miles, Walk 0.25 miles

WEEK 3 TRAINING PLAN

MONDAY: Run 5-minutes, walk 1-minute. Repeat 5 times.

TUESDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

WEDNESDAY: Run 5-minutes, walk 1-minute. Repeat 5 times.

THURSDAY: Stretch, walk, and/or flexibility work.

FRIDAY: Run 5-minutes, walk 1-minute. Repeat 5 times.

SATURDAY:Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

SUNDAY: Run 1 mile, Walk 0.25 miles

WEEK 4 TRAINING PLAN

MONDAY: Run 0.75 miles, walk 0.25 miles. Repeat 2 times.

TUESDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

WEDNESDAY:Run 0.75 miles, walk 0.25 miles. Repeat 2 times.

THURSDAY: Stretch, walk, and/or flexibility work.

FRIDAY: Run 0.75 miles, walk 0.25 miles. Repeat 2 times.

SATURDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

SUNDAY: Run 1.5 miles, Walk 0.25 miles

WEEK 5 TRAINING PLAN

MONDAY:Run 0.75 miles, walk 0.25 miles. Repeat 2 times.

TUESDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

WEDNESDAY:Run 1 mile, walk 0.25 miles. Repeat 2 times.

THURSDAY: Stretch, walk, and/or flexibility work.

FRIDAY:Run 1 mile, walk 0.25 miles. Repeat 2 times.

SATURDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

SUNDAY: Run 2 miles, Walk 0.25 miles

WEEK 6 TRAINING PLAN

MONDAY:Run 1.5 miles, walk 0.25 miles. Repeat 2 times.

TUESDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

WEDNESDAY:Run 1.5 miles, walk 0.25 miles. Repeat 2 times.

THURSDAY: Stretch, walk, and/or flexibility work.

FRIDAY:Run 1.5 miles, walk 0.25 miles. Repeat 2 times.

SATURDAY: Running Circuit or Strength Training Workout (e.g., BODYPUMP) and Core.

SUNDAY: Run Virtual 5k.

NOTE: This schedule can be changed to fit your daily scheduule. If a run works better on a differrent day, then do it! Try not to have too many running days in a row. The goal is to build strength in the legs to prevent injury. Try to put in a day of rest meaning stretching, walking, and/orr flexibility.
Couch To 5k