Running Series Couch to 5k: Week 5

• Monday: Rest or Active Recovery (gentle stretching or yoga)

• Tuesday: 40-minute run (Walk 1 minute, Run 8 minutes. Repeat)

• Wednesday: Resistance Training (Full-body workout)

o Squats: 4 sets of 20 reps

o Push-ups: 4 sets of 20 reps

o Planks: 4 sets of 90 seconds

o Dumbbell Rows: 4 sets of 20 reps

• Thursday: Cross-Training (Cycling or Swimming for 50 minutes)

• Friday: 45-minute run (Walk 1 minute, Run 10 minutes. Repeat)

• Saturday: Resistance Training (Full-body workout)

o Lunges: 4 sets of 20 reps (each leg)

o Dumbbell Chest Press: 4 sets of 20 reps

o Glute Bridges: 4 sets of 30 reps

o Russian Twists: 4 sets of 30 reps

• Sunday: Active Recovery (Gentle walk, 30 minutes or yoga)

Nutrition Tips:

Protein is your best friend during these tougher weeks. Make sure you’re eating lean

meats, plant-based options, and focusing on nutrient-dense foods. I advise all of my patients to shoot for 1 gram of protein per pound of ideal body weight. If you realize you are way under that, then shoot for 100g per day.

Protein Sources:

• Meat-based: Lean beef, turkey, tuna, eggs

• Plant-based: Quinoa, edamame, lentils, hemp seeds

Suggested Meals:

• Breakfast: Scrambled eggs or tofu with avocado and whole grain toast

• Lunch: Tuna salad with spinach, tomatoes, and olive oil

• Dinner: Grilled turkey with quinoa and steamed asparagus

Supplements for Recovery:

• Branched-chain amino acids (to support recovery and muscle building). I like to do 5am workouts and for women it is important to fuel so that you are not in a fasted state. This is a BCAA that I have been mixing in my water for workouts.

• Magnesium (for muscle relaxation and better sleep). My favorite magnesium for sleep.

• Vitamin C (for immune health).

  
  

You’re almost there! Let’s finish strong!