Mud Run Training: 5K Beginner, Week 1

Mud Run Training: 5K Beginner, Week 1

Day 1: Cardio and Abs (2 miles run/walk)

  • Run 1 mile at an easy pace. (Make sure you run slow enough that you can complete the full mile without walking.)
  • Walk for ¼ mile.
  • Run ½ mile at an easy pace.
  • Walk ¼ mile.
  • Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement: •Full-Body Crunches
  • Bicycle Crunches
  • Straight Leg Reverse Crunches*
  • Wide Leg Sit-ups**
  • Side Plank-ups (30 seconds per side)
  • Medicine Ball Twists
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

*Demonstration photo shows reverse crunch with bent legs. Keep your legs straight for this exercise.

**Demonstration photo shows a regular sit-up. For Wide-Leg Sit-ups your legs should be straight out in front of you on the ground in a “V” rather than bent as in a normal sit-up.

Day 2: Circuit Training

  • Warm up 5-10 minutes, slow jog
  • Circuit 1: Complete 2 times.
  • Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
  • Burpees
  • Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
  • Scissor-kick Lunges
  • T-Push ups
  • Chin-ups/ Assisted Chin-ups
  • Plank to Push-up Positions
  • Dumbbell Lunges
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 3: Cardio (1 mile)

  • Run ½ mile at an easy pace.
  • Stop running and immediately complete 10 burpees as quickly as possible.
  • Without stopping to rest, continue running for another ½ mile.
  • Complete another round of as many burpees as you can aiming for at least 10 and no more than 20.
  • Stretch your worked muscles, spending 10-30 seconds on each stretch.

Day 4: Rest

Make sure that you are eating healthy meals and drinking lots of water today. Your body is recovering and muscles are healing so it is imperative that you provide yourself with the proper fuel to see your maximum results from the Mud Run Training: 5K Beginner program. Try to devote some time to stretching your muscles today as well, especially if you are feeling any tightness or soreness.

Day 5: Circuit Training

  • Warm up 5-10 minutes, slow jog
  • Circuit 1: Complete 2 times.
  • Complete 1 minute of max reps of each exercise. For weighted movements, pick a weight that allows you to reach failure at the end of each minute of work. Rest for 30 seconds between each exercise.
  • Burpees
  • Lateral Cable Pulldowns or Pull-ups/Assisted Pull-ups
  • Scissor-kick Lunges
  • T-Push ups
  • Chin-ups/ Assisted Chin-ups
  • Plank to Push-up Positions
  • Dumbbell Lunges
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

Day 6: Cardio (1½ miles)and Abs 

  • Run ½ mile at an easy pace.
  • Stop running and immediately complete 10 burpees as quickly as possible.
  • Without stopping to rest, continue running for another ½ mile.
  • Stop running and immediately complete 10 more burpees as quickly as possible.
  • Continue running for one last ½ mile.
  • Without resting, do as many burpees as you can aiming to complete at least 10 and no more than 20.
  • Complete the following Abs Circuit 2 times. 30 seconds work, followed by 10 seconds of rest for each movement: •Full-Body Crunches
  • Bicycle Crunches
  • Straight Leg Reverse Crunches*
  • Wide Leg Sit-ups**
  • Side Plank-ups (30 seconds per side)
  • Medicine Ball Twists
  • Stretch your worked muscles for 5 minutes. Spend 10-30 seconds on each stretch.

*Demonstration photo shows reverse crunch with bent legs. Keep your legs straight for this exercise.

**Demonstration photo shows a regular sit-up. For Wide-Leg Sit-ups your legs should be straight out in front of you on the ground in a “V” rather than bent as in a normal sit-up.

 Day 7: Rest

Focus on a 15 minute session dedicated towards your flexibility. Do not stretch to the point of pain. Stretching is extremely important in order to prevent injury. Warm up your muscles with 5-10 minutes of light aerobic activity prior to stretching. (Ex: jumping jacks, running in place)
Congratulations! You completed Mud Run Training: 5K Beginner, Week 1! Make sure you number of reps you completed for each exercise and the amount of any weights you used so that you know where to begin next week as we progress through the program. Great job and keep up the good work!