Whether youre fitness newbie or gym rat, heres how to train for your first 5K.
Just follow this month-long training plan to help you get race-day ready. The 30-Days to Train for a 5K Challenge is the perfect tool to help you set your goal, work toward it, and reach it. Running 100 miles in one month can leave you feeling confident, strong, and fit This 4-week challenge consists of 25, 4-mile runs that span across the globe. Complete 8-12 reps of each exercise or perform them for 30.
Day 6: A song that makes you want to dance. Day 5: A song that needs to be played loudly. Day 4: A song that reminds you of someone you’d rather forget. Day 3: A song that reminds you of summertime. Hint: Planks turn into pikes and crunches turn into flutter kicks. Day 2: A song you like with a number in the title. On second thoughts, maybe take a couple of days off in between. With a little guidance and motivation, you can cross the finish line strong. As the 30-day ab challenge goes on, the exercises will become harder. Once you've knocked out 30 days of burpees, no fitness obstacle should hold any fear for you, so why not head straight on to our toughest fitness challenge, the 30-day press-up challenge – building up to 100 press-ups in one go. Tabata burpees: 20sec all out, 10sec rest, complete 8 timesĥ0 burpees for time (go quicker than day 4)Ģ5% (of test) every 2min, complete 4 times 25% of test every 2 min, complete 4 timesĢ5% of test every 2 min, complete 5 timesĥ0 burpees for time (as quickly as possible)ĥ0% of test then rest 2 min, complete 3 timesġ0 burpees for time, rest 2 min, complete 3 timesĢ5% of test every 90sec, complete 4 timesġ5 burpees for time, rest 3 min, complete 3 timesĪscending burpees (1st minute, 1 burpee 2nd min, 2 burpees etc.) to failureġ5 burpees for time, rest 3min, complete 3 times