Biohack Tracker

Weekly training plan

RUN YOUR FIRST 5K

From couch to the start line

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1. MONRUN/WALK
   

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2. TUESTRENGTHFrom the post

   REST 60 S BETWEEN SETS

   1. Goblet Squat3 × 12
   2. Lunges3 × 10 / leg
   3. Glute Bridge3 × 15
   4. Plank3 × 30 s
3. WEDEASY WALK
   

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4. THURUN/WALK
   

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5. FRIMOBILITY
   

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6. SATLONGER RUN/WALK
   

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7. BONUSRUN WARM-UP
   

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Tips for the week

• Start slower than you think
• Add a little each week, not a lot
• Celebrate consistency, not pace

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.