Running Series: Couch to 5k Week 1

Welcome to Week 1 of your 5K training program! Over the next six weeks, we’ll be

focusing on building a strong foundation for your running, improving endurance, and

helping your body recover through proper nutrition and exercise.

Week 1 Schedule:

• Monday: Rest or Light Activity (e.g., walking, stretching)

• Tuesday: 20-minute easy run (Walk 4 minutes, Run 1 minute. Repeat)

• Wednesday: Resistance Training (Full-body workout)

o Squats: 3 sets of 12 reps

o Push-ups: 3 sets of 10 reps

o Planks: 3 sets of 30 seconds

o Dumbbell Rows: 3 sets of 12 reps

• Thursday: Cross-Training (e.g., cycling or swimming for 30 minutes)

• Friday: 25-minute easy run (Walk 3 minutes, Run 2 minutes. Repeat)

• Saturday: Resistance Training (Full-body workout)

o Lunges: 3 sets of 12 reps (each leg)

o Dumbbell Chest Press: 3 sets of 12 reps

o Glute Bridges: 3 sets of 15 reps

o Bicycle Crunches: 3 sets of 15 reps

• Sunday: Active Recovery (30-minute walk or yoga)

Nutrition Tips:

A well-balanced diet is essential for optimal energy and recovery. Aim to include a

combination of protein, healthy fats, and carbohydrates.

Protein Sources:

• Meat-based: Chicken, turkey, lean beef, fish (salmon, tuna)

• Plant-based: Lentils, chickpeas, quinoa, tofu, edamame, tempeh

Suggested Meals:

• Breakfast: I love overnight oats for the convenience. I recommend this to many of my patients. In a mason jar add 1/4 cup of oats, 1 tablespoon of chia seeds, and one scoop of your favorite protein powder. Make a stash of them for the pantry and add milk of choice the night before!

• Lunch: Grilled chicken or chickpea salad with leafy greens, olive oil, and avocado

• Dinner: Salmon with roasted sweet potatoes and steamed broccoli (or quinoa

stir-fry with tofu and vegetables)

Supplements for Recovery:

• Whey or plant-based protein powder (for muscle repair post-workout)https://www.amymyersmd.com/products/paleo-protein-strawberries-and-cream

• Omega-3 fatty acids (for joint health and inflammation reduction)

• Magnesium (for muscle relaxation and improved sleep). Magnesium glycinate or magnesium L-threonate are what I recommend to my patients

  
  

Take it easy, and let’s build a strong base this week. You’ve got this!