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    05/18

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      $14.95

      Finish Your First 5K

      Equipment Needed

      Running

      Shoes

      Socks

      T-shirt/Sports bra

      Wristwatch with start/stop timer & splits

      Reflective gear

      Identification with name, allergies, and emergency contact information


      Strength

      Exercise or yoga mat

      Pair of dumbbells (ideally 10 or 20lbs)

      8" step or platform

      Medium to heavy resistance tubing or monster band (click here for details)

      Dowel rod or equivalent


      What this Program Will Do for You

      Help you complete your first non-stop 5k

      Provide you with a structured running schedule

      Help you get faster than you've ever been

      Get you stronger with specific accessory work

      Safely progress your volume

      Avoid running related injuries


      How the Training is Structured

      5 days per week

      Integrated running, drills, and strength work

      12 weeks total

      Progressively more challenging over the 12 weeks

      ~60 minutes per session

      Can be done almost anywhere


      Who Should Use this Program

      If you want a structured plan to improve your shoulder mobility

      If you have shoulder tightness or range of motion issues you want to improve but aren’t sure where to start

      If you want more than just stretches and foam rolling

      If you own a gym and want to add in extra shoulder work for your class, you can directly use the programming


      FAQ

      Is this program the right level for me?

      The Finish program is designed for athletes who have yet to complete their first 5k and are looking to do so safely, avoiding injury.


      Tell me more about the training

      Each week consists of two strength training days and three running days.

      Training sessions typically can be completed in under 60 minutes.

      The strength training consists of the movements in the following patterns:

      Squat

      Bridge

      Row

      Hinge

      Step-up

      Plank

      Carry


      What Equipment do I need?

      A membership at a standard gym should have you covered.

      We recommend the following equipment for the strength training component:

      Exercise or yoga mat

      Pair of dumbbells - ideally 10 or 20lbs

      8” Stepper or platform

      Medium to heavy resistance tubing or monster band

      Dowel rod or equivalent

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      You've purchased this product

      See it in your library

      • Size 3.57 MB
      • Length 27 pages

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      05/18

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      or pay with

      We do not keep any of your sensitive credit card information on file with us unless you ask us to after this purchase is complete.

      or pay with

      Please confirm your location:
      Your card will be charged US$14.95.

      Your rental will be available for 30 days. Once started, you’ll have 72 hours to watch it as much as you’d like!

      Thank you!

        Gumroad Library

        Download from the App Store or text yourself a link to the app

        Download from the App Store or text yourself a link to the app

        Send SMS
        Nevermind