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MY FIRST 5K: This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise
routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina
and giving you the confidence it takes to complete your first 5k.
Week Workout #1
Workout #2
Workout #3
1
5 minute warmup
5 minute warmup
5 minute warmup
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
2
5 minute warmup
5 minute warmup
5 minute warmup
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
3
5 minute warmup
5 minute warmup
5 minute warmup
1.5 minute jog
1.5 minute jog
1.5 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
3 minute jog
3 minute jog
3 minute jog
3 minute walk
3 minute walk
3 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
3 minute jog
3 minute jog
3 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
24
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Week Workout #1
Workout #2
Workout #3
4
5 minute warmup
5 minute warmup
5 minute warmup
3 minute jog
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
5 minute jog
2.5 minute walk
2.5 minute walk
2.5 minute walk
3 minute jog
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
5
5 minute warmup
5 minute warmup
5 minute warmup
5 minute jog
5 minute jog
5 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute jog
5 minute jog
5 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute jog
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
6
5 minute warmup
5 minute warmup
5 minute warmup
5 minute jog
10 minute jog
25 minute jog
3 minute walk
3 minute walk
5 minute cooldown
8 minute jog
10 minute jog
3 minute walk
5 minute cooldown
5 minute jog
5 minute cooldown
7
5 minute warmup
5 minute warmup
5 minute warmup
25 minute jog
25 minute jog
25 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
8
5 minute warmup
5 minute warmup
5 minute warmup
28 minute jog
28 minute jog
28 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
9
5 minute warmup
5 minute warmup
5 minute warmup
30 minute jog
30 minute jog
30 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
FAT BURN: Relatively slow and steady is the name of the game to maximize your weight-loss goals. Promotes weight loss
by increasing and decreasing the speed and incline, while keeping you in your fat burning zone.
Speed and Incline changes, segments repeat every 30 seconds.
Segment
Warm Up
1
2
Time
4:00 Mins
30 Sec
30 Sec
Incline
0
0.5
1.5
1.5
Level 1
Speed (mph)
0.5
1.5
2
2.5
Speed (km/h)
0.8
2.4
3.2
4.0
Incline
0
0.5
1.5
1.5
Level 2
Speed (mph)
0.5
1.9
2.5
3
Speed (km/h)
0.8
3.0
4.0
4.8
Incline
0.5
1
2
2
Level 3
Speed (mph)
0.5
2.3
3
3.5
Speed (km/h)
0.8
3.7
4.8
5.6
Incline
0.5
1
2
2
Level 4
Speed (mph)
1
2.6
3.5
4
Speed (km/h)
1.6
4.2
5.6
6.4
Incline
1
1.5
2.5
2.5
Level 5
Speed (mph)
1
3
4
4.5
Speed (km/h)
1.6
4.8
6.4
7.2
Incline
1
1.5
2.5
2.5
Level 6
Speed (mph)
1
3.4
4.5
5
Speed (km/h)
1.6
5.4
7.2
8.0
Incline
1.5
2
3
3
Level 7
Speed (mph)
1.4
3.8
5
5.5
Speed (km/h)
2.2
6.1
8.0
8.8
Incline
1.5
2
3
3
Level 8
Speed (mph)
1.4
4.1
5.5
6
Speed (km/h)
2.2
6.6
8.8
9.6
Incline
2
2.5
3.5
3.5
Level 9
Speed (mph)
1.4
4.5
6
6.5
Speed (km/h)
2.2
7.2
9.6
10.4
Incline
2
2.5
3.5
3.5
Level 10
Speed (mph)
1.4
4.9
6.5
7
Speed (km/h)
2.2
7.8
10.4
11.2
CUSTOM: Allows you to create and reuse your perfect workout with a combination of a specific speed, incline and time or
distance. The ultimate in personal programming. This is a time or distance based goal program.
3
4
5
6
7
8
30 Sec
30 Sec
30 Sec
30 Sec
30 Sec
30 Sec
1
0.5
0.5
0.5
1
1.5
3
3.5
4
3.5
3
2.5
4.8
5.6
6.4
5.6
4.8
4.0
1
0.5
1
0.5
1
1.5
3.5
4
4.5
4
3.5
3
5.6
6.4
7.2
6.4
5.6
4.8
1.5
1
1
1
1.5
2
4
4.5
5
4.5
4
3.5
6.4
7.2
8.0
7.2
6.4
5.6
1.5
1
1
1
1.5
2
4.5
5
5.5
5
4.5
4
7.2
8.0
8.8
8.0
7.2
6.4
2
1.5
1.5
1.5
2
2.5
5
5.5
6
5.5
5
4.5
8.0
8.8
9.6
8.8
8.0
7.2
2
1.5
1.5
1.5
2
2.5
5.5
6
6.5
6
5.5
5
8.8
9.6
10.4
9.6
8.8
8.0
2.5
2
2
2
2.5
3
6
6.5
7
6.5
6
5.5
9.6
10.4
11.2
10.4
9.6
8.8
2.5
2
2
2
2.5
3
6.5
7
7.5
7
6.5
6
10.4
11.2
12.0
11.2
10.4
9.6
3
2.5
2.5
2.5
3
3.5
7
7.5
8
7.5
7
6.5
11.2
12.0
12.8
12.0
11.2
10.4
3
2.5
2.5
2.5
3
3.5
7.5
8
8.5
8
7.5
7
12.0
12.8
13.6
12.8
12.0
11.2
25
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