Training Schedule

Commander Run: 5K Beginner

Commander Run: 5K Beginner

Week 1

Day 1: March 2nd - Cardio and Abs (2 miles run/walk)
Run 1 mile at an easy pace. (Make sure you run slow enough that you can complete the full mile without walking.)
Walk for ¼ mile.
Run ½ mile at an easy pace.
Walk ¼ mile.
Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.


Day 2: March 3rd - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Burpees
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Scissor-kick Lunges
T-Push ups
Chin-ups/ Assisted Chin-ups
Plank to Push-up Positions
Dumbbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 3: March 4th - Cardio (1 mile)
Run ½ mile at an easy pace.
Stop running and immediately complete 10 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 10 and no more than 20.
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 4: March 5th – Rest and Reflect
Make sure that you are eating healthy meals and drinking lots of water today. Your body is recovering and muscles are healing so it is imperative that you provide yourself with the proper fuel. Try to devote some time to stretching your muscles today as well, especially if you are feeling any tightness or soreness.
1 Timothy 1:12
[The Lord’s Grace to Paul] I thank Christ Jesus our Lord, who has given me strength, that he considered me trustworthy, appointing me to his service.

Day 5: March 6th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Burpees
Lateral Cable Pulldowns or Pull-ups/AssistedPull-ups
Scissor-kick Lunges
T-Push ups
Chin-ups/ Assisted Chin-ups
Plank to Push-up Positions
Dumbbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 6: March 7th - Cardio (1½ miles) and Abs
Run ½ mile at an easy pace.
Stop running and immediately complete 10 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Stop running and immediately complete 10 more burpees as quickly as possible.
Continue running for one last ½ mile.
Without resting, do as many burpees as you can, try to complete at least 10 and no more than 20.
Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 7: March 8th – Rest and Reflect
Focus on a 15 minute session dedicated towards your flexibility. Do not stretch to the point of pain. Stretching is extremely important in order to prevent injury.
Warm up your muscles with 5-10 minutes of light aerobic activity prior to stretching. (Ex: jumping jacks, running in place)
1 Corinthians 13:7
[About Love] It always protects, always trusts, always hopes, always perseveres.


Congratulations! You made it through the 5K Beginner, Week 1! Make sure you remember the number of reps you completed for each exercise and the amount of any weights you used so that you know where to begin next week.

Week 2

Day 8: March 9th - Cardio and Abs (2¼ miles run/walk)
Run ½ mile at an easy pace.
Stop running and immediately complete 11 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 11 and no more than 20.
Walk ¼ mile.
Run 1 mile at an easy pace.
Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

During your strength training days in Week 2, try to increase the number of reps you complete for each exercise in the specified amount of time. (ex: if you completed 10 push-ups in one minute last week try to reach 11 in the same amount of time this week.)

Day 9: March 10th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Burpees
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Scissor-kick Lunges
T-Push ups
Chin-ups/ Assisted Chin-ups
Plank to Push-up Positions
Dumbbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 10: March 11th - Cardio (1 mile)
Run ½ mile at an easy pace.
Stop running and immediately complete 11 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 11 and no more than 20.
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 11: March 12th – Rest and Reflect
Try to devote some time to stretching your muscles today. A light walk is okay but restrict yourself from high-intensity activities. Not giving yourself adequate rest and recovery time can lead to overworked muscles and your progress will likely suffer as a result.
John 6:27
Do not work for food that spoils, but for food that endures to eternal life, which the Son of Man will give you. For on him God the Father has placed his seal of approval.”


Day 12: March 13th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Burpees
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Scissor-kick Lunges
T-Push ups
Chin-ups/ Assisted Chin-ups
Plank to Push-up Positions
Dumbbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.


Day 13: March 14th - Cardio and Abs (2 miles)
Run 2 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 14: March 15th – Rest and Reflect

Congratulations! You have completed the first Phase of the Commander Run Training: 5K Beginner program. Make sure you take some time to stretch your muscles today and help them heal so that you can hit the ground running even harder next week.

You should have been able to realize running 2 full miles without stopping to walk this week. If not, work on slowing down your pace to one you can maintain for longer periods. Next week you will be incorporating even more Burpees into your short run days and working to run a full 3 miles without having to stop and walk.
Psalm 28:7
The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him.

 

Week 3

Day 15: March 16th - Cardio and Abs (3½ miles run/walk)
Run ½ mile at an easy pace.
Stop running and immediately complete 12 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 12 and no more than 20.
Walk ½ mile.
Run 1 ½ miles at an easy pace.
Complete the following Abs Circuit 2 times. 45 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 16: March 17th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Hand Walk to Push Up
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Dumbbell Squats
Dive Bombers
Bent-over Dumbbell Rows
Spider Climbers
Barbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 17: March 18th - Cardio (2 miles)
Complete the following cycle 2 times:
Run ½ mile at an easy pace.
Stop running and immediately complete 12 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 12 and no more than 20.
Cool down 5-10 minutes.
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 18: March 19th – Rest and Reflect
Try to devote some time to stretching your muscles today. Make sure you are still feeding yourself the correct types and amounts of food to fuel your recovery and allow for reaching maximum growth on your workout days during the Commander Run Training: 5K Beginner program.
Romans 15:5
May the God who gives endurance and encouragement give you the same attitude of mind toward each other that Christ Jesus had,


Day 19: March 20th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Hand Walk to Push Up
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Dumbbell Squats
Dive Bombers
Bent-over Dumbbell Rows
Spider Climbers
Barbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 20: March 21st - Cardio and Abs (3 miles)
Run 3 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 45 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.
After completing this run you will have nearly completed a 5K run without stopping to walk. Congratulations on your excellent progress so far and keep up the good work to surpass your goals on race day!

Day 21: March 22nd – Rest and Reflect
Enjoy your day off, you have earned it! Try to devote some time to stretching your muscles today but don’t do any high intensity exercise. Next week you will be building up to run just over a full 5K distance. You are now halfway through the Commander Run Training: Beginner 5K program. Race day will be here in no time and you will be ready to tackle each and every mile and obstacle we throw at you!
Psalm 59:17
You are my strength, I sing praise to you; you, God, are my fortress, my God on whom I can rely

 

Week 4

Day 22: March 23rd - Cardio and Abs (3 ¾ miles run/walk)
Complete the following cycle 2 times:
Run ½ mile.
Stop running and immediately complete 13 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 13 and no more than 20.
Walk ¼ mile.
Run 1 mile.
Walk ¼ mile.
Complete the following Abs Circuit 2 times. 45 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 23: March 24th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Hand Walk to Push Up
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Dumbbell Squats
Dive Bombers
Bent-over Dumbbell Rows
Spider Climbers
Barbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 24: March 25th - Cardio (2 miles)
Complete the following cycle 2 times:
Run ½ mile at an easy pace.
Stop running and immediately complete 12 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can try for at least 12 and no more than 20.
Cool down 5-10 minutes.
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 25: March 26th – Rest and Reflect
Allow yourself to rest and recover today. Try to devote some time to stretching your muscles but don’t do anything that is too intense.
1 Thessalonians 1:3
We remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ.


Day 26: March 27th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Hand Walk to Push Up
Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
Dumbbell Squats
Dive Bombers
Bent-over Dumbbell Rows
Spider Climbers
Barbell Lunges
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 27: March 28th - Cardio and Abs (3 ½ miles)
Run 3 ½ miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 45 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 28: March 29th – Rest and Reflect
Awesome job this week! You have now completed the 2nd phase of the Commander Run Training: Beginner 5K program. 2 weeks left and you will be more than ready come your race!
Mark 12:30
Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.

 

Week 5

Day 29: March 30th - Cardio – (3 ¾ miles run/walk)
Complete the following cycle 2 times:
Run ½ mile.
Stop running and immediately complete 14 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile.
Complete another round of as many burpees as you can aiming for at least 14 and no more than 20.
Walk ¼ mile.
Run 1 mile.
Walk ¼ mile.
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 30: March 31st - Cardio and Abs (2 miles)
Run 2 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 60 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 31: April 1st - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Barbell Squats
Diamond Push-ups
Plank Spider Climbers
Chin-ups
Walking Dumbbell Lunges
Push-Ups
Squat Thrusts
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 32: April 2nd – Rest and Reflect
Make sure you get enough rest on your days off as the final phase of this program demands a lot of time and energy being devoted to runs and workouts. Try to spend some time stretching your muscles.
Hebrews 12:1
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,


Day 33: April 3rd - Cardio and Abs (2 miles)
Run 2 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 60 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 34: April 4th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Barbell Squats
Diamond Push-ups
Plank Spider Climbers
Chin-ups
Walking Dumbbell Lunges
Push-Ups
Squat Thrusts
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 35: April 5th - Cardio and Abs (4 miles)
Run 4 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Week 6

Day 36: April 6th - Cardio – (4 ½ miles)
Complete the following cycle 2 times:
Run 1 mile.
Stop running and immediately complete 20 burpees as quickly as possible.
Without stopping to rest, continue running for another ½ mile at a fast pace.
Run 1 mile.
Run ½ mile at a fast pace.
Run ½ mile cool down
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 37: April 7th – Rest and Reflect
Allowing time for your muscles to recover is just as important to making gains as your workout days are. Make sure you take it easy today and give your body time to rest. Stretch a little today to keep those muscles from stiffening up on you and to relief any soreness. Going for a light walk is also a great way to loosen up without overworking yourself.
Colossians 1:11
being strengthened with all power according to his glorious might so that you may have great endurance and patience


Day 38: April 8th - Circuit Training
Warm up 5-10 minutes, slow jog
Circuit 1: Complete 2 times.
Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
Barbell Squats
Diamond Push-ups
Plank Spider Climbers
Chin-ups
Walking Dumbbell Lunges
Push-Ups
Squat Thrusts
Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 39: April 9th - Cardio and Abs (2 miles)
Run 2 miles at an easy pace. Make sure you run slow enough that you do not feel out of breath or need to stop and walk.
Complete the following Abs Circuit 2 times. 60 seconds work, followed by 10 seconds of rest for each movement:
Full-Body Crunches
Bicycle Crunches
Straight Leg Reverse Crunches
Wide Leg Sit-ups
Side Plank-ups (30 seconds per side)
Medicine Ball Twists
Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 40 and Day 41: April 10th and 11th – Rest and Reflect
Use these couple of days before the Commander Run to really allow your muscles to fully recover so that you are performing at 100% on Race Day. Eat well to fuel your body for the big day and make sure to get adequate sleep.
Acts 20:24
However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.

Day 42: April 12th - Commander Run!

Congratulations on completing your training and Good Luck!
You have shown perseverance and determination in completing this difficult program and eating a proper diet.