A 9-week (beginner) recreational runner training program for 5 km distance

Abstract

ABSTRACT The popularity of running is increasing worldwide with increased awareness of general well-being among people of all ages. Being easily accessible and with only a pair of shoes needed, many recreational runners practice this sport away from competitions. This review aims to illustrate a 9-week training program for the novice recreational runner to run for 5 km. The training program is designed according to runners’ physiological and biomechanical requirements. Strength and endurance training are combined on nonconsecutive six days per week. The strength training aims to strengthen upper limbs, lower limbs, and core muscles depending solely on body weight with no extra load since endurance runners do not require the power component or direction changes. The endurance training is structured to improve the maximal oxygen uptake and running economy to avoid rapid fatigue. The program also offers a warming-up routine to promote body preparation for physical activity to minimize the risk of injuries, in addition to cooling-down prescriptions to enhance musculoskeletal recovery and future performance. On the seventh day of the week, the runner can choose between active recovery exercise or complete rest. Active recovery is recommended to maintain the physiological attributes gained from the combined strength and endurance training.