Sunset Run: 3K Beginner Plan
Day | Warm-up | Workout | Cool-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.