5K Prep - Strength Training
Upper Body / Lower Body / Core
Weekly strength training workout as part of the 5K Prep program.
Outline

This workout provides weekly strength training to complement your cardio and endurance training as you prepare for your 5K. This workout is designed to target major muscle groups in your chest, back, shoulders, legs, and core to help build strength and muscular endurance. Exercises are performed in supersets with minimal rest between sets to ensure you maintain a high tempo and improve your muscular endurance.

The leg exercises of sumo deadlifts, one leg deadlifts, and glute bridges target your hamstrings and glutes, which ensures you have balanced leg training as a part of your weekly running and sprints which target more of your quads. This workout ends with a core superset of crunches and medicine ball twists. Feel free to mix up the core circuit every week if you have favorite abdominal exercises.

Superset - 3 Sets
10 reps
Notes: rest :30 to 1:00 between supersets
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
Notes: perform either sumo deadlifts OR single leg deadlifts
10 reps
10 reps
10 reps
Notes: perform either sumo deadlifts OR single leg deadlifts
10 reps
10 reps
Superset - 3 Sets
10 reps
Notes: each set is 10 reps per leg
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
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