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PISE SUNSET RUN

Sunset Run: 3K Beginner Plan

DayWarm-upWorkoutCool-down
Monday
Dynamic Stretching:
5-10 minutes
Easy Run: 10-15 minutes of easy running + 2-3 sets of 1 min running / 1 min walking
Static Stretching:
Hold each stretch for 20-30 seconds
Tuesday
Dynamic Stretching:
5-10 minutes
Strength Training: Bodyweight exercises (3 sets of 10 squats, 10 lunges per leg, 10 push-ups)
Static Stretching:
Hold each stretch for 20-30 seconds
Wednesday
Dynamic Stretching:
5-10 minutes
Tempo Run: 15-20 minutes of steady running at a moderate pace (find a pace where you can still talk but feel challenged)
Static Stretching:
Hold each stretch for 20-30 seconds
Thursday
Dynamic Stretching:
5-10 minutes
Interval Training: 4 x 2 minutes of fast running, with 1-minute walking rest between intervals
Static Stretching:
Hold each stretch for 20-30 seconds
Friday
Dynamic Stretching:
5-10 minutes
Easy Run: 20-25 minutes of easy running at a comfortable pace
Static Stretching:
Hold each stretch for 20-30 seconds
Saturday
Dynamic Stretching:
5-10 minutes
Strength Training: Bodyweight exercises (3 sets of 12 squats, 12 lunges per leg, 12 push-ups)
Static Stretching:
Hold each stretch for 20-30 seconds
Sunday
Rest or Light Activity: Walking, cycling, or yoga for 30-40 minutes
Rest or Light Activity
Rest or Light Stretching:
Hold gentle stretches for 10-15 seconds each


Dynamic Stretching Examples:

  • Leg Swings: Forward and backward or side-to-side leg swings to loosen hips and legs.

  • Arm Circles: Small to large arm circles to activate shoulder muscles.

  • Lunges with a Twist: Lunge forward, twist your torso towards the front leg to engage the core.

  • Butt Kicks: Jog in place while kicking your heels up towards your glutes to stretch quads.

  • High Knees: Jog in place while lifting your knees up towards your chest to warm up hip flexors and quads.

Static Stretching Examples:

  • Hamstring Stretch: Sit with one leg extended straight and gently reach for the toes of that leg.

  • Quadriceps Stretch: Stand and pull one foot towards your glutes to stretch the front of your thigh.

  • Calf Stretch: Stand facing a wall and push one leg behind you to stretch the calf.

  • Hip Flexor Stretch: Step one leg forward and sink into a lunge position to stretch the hips.

  • Glute Stretch: Lie on your back and cross one ankle over the opposite knee to stretch your glutes.

  • IT Band Stretch: Stand and cross one leg over the other, leaning toward the extended leg to stretch the outer thigh.

Key Tips:

  • Consistency is key: Stick to the plan, and remember that progression is gradual.

  • Listen to your body: It’s normal to feel some soreness, but avoid pushing through pain.

  • Stay hydrated: Proper hydration before, during, and after your workout is essential for recovery.

  • Wear the right shoes: Invest in good running shoes that fit properly to avoid injury.

  • Celebrate small wins: Track your improvements—whether it's your pace, endurance, or how you feel after each run.