This 12-Week 5k Run training program was created to help new warriors complete a 5k run and help Super Saikou's run a faster mile to move like some of their favorite anime heroes.
In order to achieve Super Saikou speed and endurance, a training plan needs to incorporate a well-balanced, progressive program that includes both muscular and cardiovascular endurance. This 12-Week 5k run training program was created for all anime fans, from beginner level to advance to help guide warriors on a path to complete a 5k run, run their first mile, run a faster mile or increase overall endurance. Before you jump on the treadmill, hit the roads or tackle the trails, read below for the best training experience.
What's Your Current Fitness Level?
Because this 12-week training program includes six days of training per week, understanding your current fitness level and training experience can help determine how many days you should be training a week and how much intensity should be included. Below are only recommendations based on the amount of overall months of training. Keep in mind that everyone, including yourself, is different. You may have only 1 month of training in running but 1 year of calisthenics training or vice versa. Choose the appropriate training sessions based on your experience and fitness level.
Beginner: 0-3 months of training experience
Complete the shortest amount of time or each distance for each run until you are comfortable extending each session.
Start the training program with walking only or follow one of the walk/jog routines shared in the program for the first 2 weeks.
Complete only 1x weight/x training session per week.
Complete Cal/X routine Beginner Option
Fridays are considered an additional rest day.
Intermediate: 3-6 months of training experience
Complete mid-distance amount of running per run session.
Complete Cal/X routine Intermediate Option
Fridays are considered an additional rest day.
Advance: 6 months of training experience
Complete workout as programmed
The Types of Weight Training Routines
Going into this program, you'll be completing two different types of weight training routines. You will be completing a weight training routine for the first 4-weeks to build muscular endurance and will incorporate a calisthenics routine for the last 4-weeks to maintain muscular endurance and improve coordination.
Endurance Training
Muscular endurance training is recommended for those of you who are just starting their quest or for those who are returning from a hiatus. Muscular endurance training will require you to utilize light weight and follow the protocol below for each exercise:
>Repetitions: 10-25x
>Sets: > 3
>Rest: < 30 sec.
>Weight Load: 65% - 75% 1RM
Total Training Volume Progression
Obviously, results don't appear over night. Throughout your training, it's imperative that you continue to challenge your body each week to earn those endurance "gains". One simple method to assure you are doing this, is to increase your total training volume each week, if not, at least bi-weekly. You can calculate your total training volume by using the following equation below:
Note: For the simplicity of the equation, we will only include exercises that include dumbbells, exercises completed via repetitions and exclude bodyweight exercises.
Total Training Volume = Weight x Sets X Reps.
Week 1 Example:
Push Day 2x Per Week
Chest Press: 50lbs. x 4 sets x 10 reps. = 2,000
Shoulder Press: 50lbs. x 4 sets x 10 reps. = 2,000
Shoulder Raise: 15lbs. x 4 sets x 10 reps. = 600
Tricep Kickbacks: 10lbs. x 4 sets x 10 reps. = 400
Total Volume = 5,000
Total Volume x 2 Push Day Workouts = 10,000
Pull Day 2x Per Week
Back Rows: 50lbs. x 4 sets x 10 reps. = 2,000
Back Fly: 15lbs. x 4 sets x 10 reps. = 600
Shoulder Raise: 15lbs. x 4 sets x 10 reps. = 600
Reverse Grip Curls: 10lbs. x 4 sets x 10 reps. = 400
Hammer Curls: 10lbs. x 4 sets x 10 reps. = 400
Total Volume = 4,000
Total Volume x 2 Pull Day Workouts = 8,000
Leg Day 2x Per Week
Squats: 50lbs. x 4 sets x 10 reps. = 2,000
Step Ups: 50lbs. x 4 sets x 10 reps. = 2,000 (+2,000 due to each leg) = 4,000
Total Volume = 6,000
Total Volume x 2 Leg Day Workouts = 12,000
Total Training Volume For Week 1 = 30,000
How to Increase Training Volume?
You can increase training volume by increasing weight load, adding an additional set or increasing number of repetitions however, it's imperative to only add volume in one of these areas per week.
How do I know When to Increase Weight Load?
One option to determine if you're prepared to increase weight load is by following the 2/2 rule which states:
When you can perform two or more repetitions beyond your repetition goal of an exercise for the last set for the last two weeks in a row, you can now add more volume.
How Much Weight Should I Add?
It's recommended to increase your weight by 2%-10% but no higher than that.
Rated Perceived Exertion (RPE) Weight Training Scale:
Understanding the RPE weight training scale and implementing this practice into your sessions can remove the intensity "guess" work, help prevent burnout and help utilize your training time more efficiently. RPE scale range of 6 means you have 4 repetitions remaining in the "tank", RPE scale range of 7-8 means you have at least 3-2 repetitions remaining in the "tank" and the RPE scale range of 9-10 means you have at least 1 or 0 repetitions remaining in the "tank". Everything is based on how you "feel".
How do I Know When I Should Add on More Time or Mileage to my Runs?
When you are able to complete the amount of time or mileage of the programmed runs with minimal effort and zero pain, you can increase the distance of the run, time of the run or intensity of the run.
Rated Perceived Exertion (RPE) Cardiovascular Training Scale:
Understanding the RPE cardiovascular training scale and implementing this practice into your sessions can remove the intensity "guess" work, help prevent burnout and help utilize your training time more efficiently. RPE scale range of 2-3 is easy and you can maintain a conversation. RPE scale range of 3-4 is considered moderate and exercise because a bit more difficult. RPE scale range above 5 is when exercise becomes more intense and breathing can become more difficult.
Keep In Mind:
Building speed and and endurance can take more then 12-weeks. Depending on your current fitness level status, this training program can either help you get started toward that goal or can help you achieve the goal within the 12 weeks. As with all training programs, everything is based on commitment and discipline!
Training Program Breakdown:
Weeks 1-2: Build Consistency
Weeks 3-6: Build Run Foundation
Weeks 7-10: Build Endurance and Speed
Weeks 11-12: Taper and Endurance
Supporting Links:
RPE Scale Weight Training
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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