ROOKIE WORKOUT LEVEL ONE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rebel Warm Up Rebel Warm Up Rebel Warm Up
20-minute Fast 45-minute 30-minute Fast
Week 1 REST Walk/Hike Gym Workout Cycling/Swimming REST Walk/Hike Gym Workout
Body Weight
Core Workout LV 1 Core Workout LV 1 Workout
Rebel Warm Up Rebel Warm Up Rebel Warm Up
Week 2 REST
30-minute Fast
Walk/Hike Gym Workout
45-minute
Cycling/Swimming REST
45-minute Fast
Walk/Hike Gym Workout
Body Weight
Core Workout LV 1 Core Workout LV 1 Workout
Rebel Warm Up Rebel Warm Up Rebel Warm Up
30-minute Fast 60-minute 60-minute Fast
Week 3 REST Walk/Hike Gym Workout Cycling/Swimming REST Walk/Hike Gym Workout
Body Weight
Core Workout LV 2 Core Workout LV 1 Workout
Beginner - Someone new to exercise who wants to start running. Likely overweight or not athl
Monday Tuesday Wednesday Thursday
Rebel Warm-up Rebel Warm-up
Walk 1 mile, then run .5 Walk 1 mile, then run .5
Week 1 REST mile Gym Workout mile
Core Workout LV 1 Core workout LV 1
Rebel Warm-up Rebel Warm-up
Walk 1 mile, then run .5
Week 2 REST mile + 4 strides Gym Workout Run 1 mile easy
Core Workout LV 1 Core Workout LV 1
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 4
Week 3 REST strides Gym Workout Run 1.5 miles easy
Core Workout LV 2 Core Workout LV 1
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6
Week 4 REST strides Gym Workout Walk 2 miles
Core Workout LV 2 Core Workout LV 1
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6
Week 5 REST strides Gym Workout Run 2 miles easy
Core Workout LV 2 Core Workout LV 2
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6
Week 6 REST strides Gym Workout Run 2 miles easy
Core Workout LV 3 Core Workout LV 2
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6 Run 2 miles easy + 4
Week 7 REST strides Gym Workout strides
Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6 Run 2.5 mile easy + 4
Week 8 REST strides Gym Workout strides
Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up
Run 1 mile easy + 6 Run 2.5 mile easy + 4
Week 9 REST strides Gym Workout strides
Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up
Run 2 miles easy + 6 Run 1 mile easy + 4
Week 10 REST strides Gym Workout strides
Core Workout LV 2 Core Workout LV 1
kely overweight or not athletic.
Friday Saturday Sunday Mileage
Rebel Warm-up
** not really important at
REST Run 1 mile easy Gym Workout this stage
Body Weight Workout
Rebel Warm-up
REST Run 1 mile easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 1.5 miles easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 2 miles easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 2 miles easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 2.5 miles easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 2.5 miles easy Gym Workout
Body Weight Workout
Rebel Warm-up
REST Run 3 miles easy REST
Rebel Warm-up
Rebel Warm-up
REST Run 3 miles easy REST
Rebel Warm-up
Rebel Warm-up
REST 5k Race! REST
Rebel Warm-up
Intermediate - Someone who is fit/used to working out/runs 1-2 times per week.
Monday Tuesday Wednesday Thursday
Rebel Warm-up Rebel Warm-up
Week 1 REST 2 miles easy + 4 strides Gym Workout 3 miles easy
Core Workout LV 1 Core workout LV 1
Rebel Warm-up Rebel Warm-up
Week 2 REST 3 miles easy + 4 strides Gym Workout 4 miles with 5x30'' fartlek
Core Workout LV 1 Core Workout LV 1
Rebel Warm-up Rebel Warm-up
3 miles easy + 4 BF
Week 3 REST strides Gym Workout 5 miles with 5x1' fartlek
Core Workout LV 2 Core Workout LV 1
Rebel Warm-up Rebel Warm-up Rebel Warm-up
4 miles easy + 4 BF
Week 4 3 miles easy strides Gym Workout 5 miles with 10' Tempo
Body Weight Workout Core Workout LV 2 Core Workout LV 1
Rebel Warm-up Rebel Warm-up Rebel Warm-up
4 miles easy + 6 BF
Week 5 3 miles easy strides Gym Workout 5 miles with 10' Tempo
Body Weight Workout Core Workout LV 2 Core Workout LV 2
Rebel Warm-up Rebel Warm-up Rebel Warm-up
5 miles with 4x800m @
5 miles easy + 6 BF 5k goal pace, 400m slow
Week 6 3 miles easy strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Rebel Warm-up Rebel Warm-up Rebel Warm-up
5 miles with 5x800m @
5 miles easy + 6 BF 5k goal pace, 400m slow
Week 7 3 miles easy strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up Rebel Warm-up
5 miles with 6x800m @
6 miles easy + 6 BF 5k goal pace, 400m slow
Week 8 3 miles easy strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Rebel Warm-up Rebel Warm-up Rebel Warm-up
5 miles with 4x800m @
5 miles easy + 6 BF 5k goal pace, 400m slow
Week 9 4 miles easy strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Rebel Warm-up Rebel Warm-up
4 miles with 2x400m @
4 miles easy + 6 BF goal 5k pace - 30"/mile.
Week 10 REST strides Gym Workout 400m slow jog recovery
Core Workout LV 2 Core Workout LV 1
s per week.
Friday Saturday Sunday Mileage
Rebel Warm-up
REST 4 miles easy Gym Workout 9
Body Weight Workout
Rebel Warm-up
REST 4 miles easy Gym Workout 11
Body Weight Workout
Rebel Warm-up
REST 5 miles easy Gym Workout 13
Body Weight Workout
Rebel Warm-up
REST 5 miles easy Gym Workout 17
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 18
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 19
Body Weight Workout
Rebel Warm-up
REST 7 miles easy Gym Workout 20
Body Weight Workout
Rebel Warm-up
REST 8 miles easy Gym Workout 22
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 20
Body Weight Workout
Rebel Warm-up
1-2 miles easy, 4 strides, REST -or- easy non-
REST 5k Race! impact cardio for 15-20' ~8
Dynamic Stretches
**Draft** Advanced 5K Training Plan - for those who run ~3 days per week, have run a few 5k's before but
Monday Tuesday Wednesday Thursday
Rebel Warm-up Rebel Warm-up
Week 1 REST 3 miles easy + 4 BF strides Gym Workout 4 miles with 5x2' fartlek
Core Workout LV 1 Core workout LV 1
Rebel Warm-up Rebel Warm-up
Week 2 REST 3 miles easy + 6 BF strides Gym Workout 5 miles with 6x2' fartlek
Core Workout LV 1 Core Workout LV 1
Rebel Warm-up Rebel Warm-up Rebel Warm-up
Week 3 3 miles + 2x8" hill sprints 4 miles easy + 6 BF strides Gym Workout 5 miles with 8x2' fartlek
Body Weight Workout Core Workout LV 2 Core Workout LV 1
Rebel Warm-up Rebel Warm-up Rebel Warm-up
Week 4 3 miles + 3x8" hill sprints 4 miles easy + 8 BF strides Gym Workout 5 miles with 15' Tempo
Body Weight Workout Core Workout LV 2 Core Workout LV 2
Rebel Warm-up Rebel Warm-up Rebel Warm-up
6 miles with 6x1' hill intervals.
Week 5 3 miles + 4x8" hill sprints 4 miles easy + 8 BF strides Gym Workout Slow jog down rest.
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Rebel Warm-up Rebel Warm-up Rebel Warm-up
6 miles with 4x800m @ goal
5k pace. 400m slow jog
Week 6 3 miles + 4x10" hill sprints 5 miles easy + 8 BF strides Gym Workout recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up Rebel Warm-up
7 miles with 5x800m @ goal
5k pace. 400m slow jog
Week 7 3 miles + 4x10" hill sprints 5 miles easy + 8 BF strides Gym Workout recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up Rebel Warm-up
7 miles with 6x800m @ goal
5k pace. 400m slow jog
Week 8 3 miles + 5x10" hill sprints 6 miles easy + 8 BF strides Gym Workout recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up Rebel Warm-up
7 miles with 5x800m @ goal
5k pace. 400m slow jog
Week 9 3 miles + 5x10" hill sprints 5 miles easy + 8 BF strides Gym Workout recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Rebel Warm-up Rebel Warm-up
4 miles with 4x400m @ goal
5k pace - 30"/mile. 400m
Week 10 REST 4 miles easy + 8 BF strides Gym Workout slow jog recovery
Core Workout LV 2 Core Workout LV 1
eek, have run a few 5k's before but want to run faster, or mileage in the mid-teens
Friday Saturday Sunday Mileage
Rebel Warm-up
REST 5 miles easy Gym Workout 12
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 14
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 18
Body Weight Workout
Rebel Warm-up
REST 7 miles easy Gym Workout 19
Body Weight Workout
Rebel Warm-up
REST 7 miles easy Gym Workout 20
Body Weight Workout
Rebel Warm-up
REST 8 miles easy Gym Workout 22
Body Weight Workout
Rebel Warm-up
REST 8 miles easy Gym Workout 23
Body Weight Workout
Rebel Warm-up
REST 9 miles easy Gym Workout 25
Body Weight Workout
Rebel Warm-up
REST 6 miles easy Gym Workout 21
Body Weight Workout
Rebel Warm-up
2-3 miles easy, 6 strides, 5k REST -or- easy non-
REST Race! impact cardio for 15-20' 13/14
Dynamic Stretches
10K Plan - For those who have successfully completed a 5k race and want an extra challenge.
Monday Tuesday Wednesday Thursday
Hip Mobility Warm-up Dynamic Stretching
4 miles easy + 4 BF
Week 1 REST strides Gym Workout 5 miles with 5x2' fartlek
Core Workout LV 1 Core workout LV 1
Hip Mobility Warm-up Dynamic Stretching
5 miles easy + 4 BF
Week 2 REST strides Gym Workout 5 miles with 5x3' fartlek
Core Workout LV 1 Core Workout LV 1
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
5 miles easy + 4 BF
Week 3 4 miles + 2x8" hill sprints strides Gym Workout 6 miles with 3x5' Tempo
Body Weight Workout Core Workout LV 2 Core Workout LV 1
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
5 miles easy + 6 BF
Week 4 4 miles + 3x8" hill sprints strides Gym Workout 6 miles with 15' Tempo
Body Weight Workout Core Workout LV 2 Core Workout LV 2
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
6 miles easy + 6 BF
Week 5 4 miles + 4x8" hill sprints strides Gym Workout 6 miles with 6x1' hill reps
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
6 miles easy + 6 BF 7 miles with 6x90" hill
Week 6 4 miles + 5x8" hill sprints strides Gym Workout reps
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
4 miles + 5x10" hill 5 miles easy + 6 BF 6 miles with 8x90" hill
Week 7 sprints strides Gym Workout reps
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Hip Mobility Warm-up Barefoot Drills
5 miles with 4x2' fartlek at
Week 8 REST 4 miles + 4x8" hill sprints goal 10k pace Gym Workout
Core Workout LV 2 Core Workout LV 1
d want an extra challenge. Highly recommended that they completed Rebel/Elite plan first.
Friday Saturday Sunday Mileage
Lunge series
REST 6 miles easy Gym Workout 15
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 17
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 22
Body Weight Workout
Lunge series
REST 8 miles easy Gym Workout 23
Body Weight Workout
Lunge series
REST 8 miles easy Gym Workout 24
Body Weight Workout
Lunge series
REST 9 miles easy Gym Workout 26
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 22
Body Weight Workout
Lunge series Hip Mobility Warm-up
Warm-up 2-3 miles, 6 REST -or- easy non-
3 miles + 6 strides strides, then 10k race! impact cardio for 15-20' 16-17
Core Workout LV 1 Dynamic Stretches
Rebel Warm-up # of Reps Rebel Core Workout Level 1
Groiners 20 Body Weight Squats 10
Donkey Kicks 10 Plank 30 seconds
Iron Cross 20 Bridge 30 seconds
Scorpions 20 Side Plank 30 secnods
Mountain Climbers In 20 1 Leg Bridge Thrusts 10
Mountain Climbers Out 20 Push Ups 10 on knees
Body Weight Squats 10 Leg Extensions 20
20 (4 lunges per
Side Lunges 10 Lunge Variations type)
Knee to Chest Pulls 10 Superman 10
Hip/Groin Hurdle Drill 10 each leg
Front Leg Swings 10 each leg
Side Leg Swings 10 each leg
Level 2 Level 3 # of Reps (per level)
15 20 10 - 15 - 20
60" with arm/leg 30" - 60" - 60" with
60 seconds raises arm/leg raises
30 seconds 30" hold, 30" marching,
marching 60 seconds marching 60" marching
30", 60", 60" with leg
60 seconds raises
20 30 10 - 20 - 30
15 25 10 on knees, 15, 25
30 with variations (10
each - toes neutral,
30 down, up) 20, 30, 30 with variations
30 (6 lunges per 50 (10 lunges per
type) type) 20, 30, 50
20 30 10 - 20 - 30
**Draft** Advanced 5K Training Plan - for those who run ~3 days per week, have run a few 5Ks bef
Monday Tuesday Wednesday Thursday
Hip Mobility Warm-up Dynamic Stretching
Week 1 REST 3 miles easy + 4 BF strides Gym Workout 5 miles with 6x2' fartlek
Core Workout LV 1 Core workout LV 1
Hip Mobility Warm-up Dynamic Stretching
Week 2 REST 3 miles easy + 6 BF strides Gym Workout 5 miles with 8x2' fartlek
Core Workout LV 1 Core Workout LV 1
Dynamic Stretching Hip Mobility Warm-up Gym Workout + Barefoot Drills
Week 3 3 miles + 2x8" hill sprints 4 miles easy + 6 BF strides 3 miles easy 6 miles with 20' Tempo
Body Weight Workout Core Workout LV 2 Hip Mobility Exercises Core Workout LV 1
Dynamic Stretching Hip Mobility Warm-up Gym Workout + Barefoot Drills
6 miles with 8x1' hill
intervals. Slow jog down
Week 4 4 miles + 3x8" hill sprints 4 miles easy + 8 BF strides 3 miles easy rest.
Body Weight Workout Core Workout LV 2 Hip Mobility Exercises Core Workout LV 2
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
7 miles with 8x1' hill
intervals. Slow jog down
Week 5 4 miles + 4x8" hill sprints 5 miles easy + 8 BF strides Gym Workout rest.
Body Weight Workout Core Workout LV 3 Core Workout LV 2
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
7 miles with 5x800m @
5 miles + 4x10" hill goal 5k pace. 400m slow
Week 6 sprints 5 miles easy + 8 BF strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Dynamic Stretching Hip Mobility Warm-up Barefoot Drills
7 miles with 6x800m @
5 miles + 5x10" hill goal 5k pace. 400m slow
Week 7 sprints 4 miles easy + 8 BF strides Gym Workout jog recovery
Body Weight Workout Core Workout LV 3 Core Workout LV 3
Hip Mobility Warm-up Barefoot Drills
4 miles with 4x400m @
goal 5k pace - 30"/mile.
Week 8 REST 4 miles easy + 8 BF strides Gym Workout 400m slow jog recovery
Core Workout LV 2 Core Workout LV 1
week, have run a few 5Ks before but want to run faster, or mileage in the mid-teens
Friday Saturday Sunday Mileage
Lunge series
REST 6 miles easy Gym Workout 14
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 15
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 20
Body Weight Workout
Lunge series
REST 8 miles easy Gym Workout 22
Body Weight Workout
Lunge series
REST 9 miles easy Gym Workout 25
Body Weight Workout
Lunge series
REST 9 miles easy Gym Workout 26
Body Weight Workout
Lunge series
REST 7 miles easy Gym Workout 23
Body Weight Workout
Hip Mobility Warm-up
1-2 miles easy, 4 strides, REST -or- easy non-
REST 5k Race! impact cardio for 15-20' 13/14
Dynamic Stretches