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The Color Run 5k Workout Plan - Phase 1

5 Weeks / 3 Days per Week / Beginner

0 ratings
The Color Run 5k Workout Plan - Phase 1

The Color Run 5k Workout Plan - Phase 1

5 Weeks / 3 Days per Week / Beginner

0 ratings

The Color Run 5k Workout Plan - Phase 1

5 Weeks / 3 Days per Week / Beginner

0 ratings

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Day 1
  • Day 2
  • Day 3

Notes for Week 1, Day 1

IMPORTANT: Be sure to read the following notes.

Week #1::

This week you are going to jog for 60 seconds, then walk for 60. Repeat this format until you have completed 10 minutes of each for a total of 20 minutes.

Week #2:

This week you are going to jog for 90 seconds, then walk for 90. Repeat this format until you have completed 12 minutes of each for a total of 24 minutes (FYI that comes out to 8 rounds of each exercise). 

Week #3:

This week you are going to do the following:

Jog: 1.5 min
Walk: 1.5 min
Jog: 2 min
Walk: 2 min
Jog: 2.5 min
Walk 2.5 min
(total of 12 minutes)

Repeat above format two times for a total of 24 minutes (12 minutes each cycle).

Week #4:

Jog: 3 min
Walk: 1.5 min
Jog: 4 min
Walk: 2 min
Jog: 5 min
Walk 2.5 min
Jog: 4 min
Walk: 2 min
Jog: 3 min
Walk: 1.5 min

(total of 28.5 minutes)

Week #5:

Jog: 3 min
Walk: 1 min
Jog: 4 min
Walk: 1.5 min
Jog: 5 min
Walk 2 min
Jog: 6 min
Walk: 2.5 min
Jog: 5 min
Walk: 2 min
Jog: 4 min
Walk: 1.5 min
Jog: 3 min
Walk: 1 mi

(total of 41.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Very Easy
1 sets, 00:10:00
1 -- 00:10:00 --:--
Hamstrings / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Quads / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Calves / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Hip Flexors / Intermediate
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

na

Notes for Week 1, Day 2

IMPORTANT: Be sure to read the following notes.

Week #1::

This week you are going to jog for 60 seconds, then walk for 60. Repeat this format until you have completed 10 minutes of each for a total of 20 minutes.

Week #2:

This week you are going to jog for 90 seconds, then walk for 90. Repeat this format until you have completed 12 minutes of each for a total of 24 minutes (FYI that comes out to 8 rounds of each exercise). 

Week #3:

This week you are going to do the following:

Jog: 1.5 minutes
Walk: 1.5 minutes
Jog: 2 minutes
Walk: 2 minutes
Jog: 2.5 minutes
Walk 2.5 minutes
(total of 12 minutes)

Repeat above format two times for a total of 24 minutes (12 minutes each cycle).

Week #4:

Jog: 3 min
Walk: 1.5 min
Jog: 4 min
Walk: 2 min
Jog: 5 min
Walk 2.5 min
Jog: 4 min
Walk: 2 min
Jog: 3 min
Walk: 1.5 min

(total of 28.5 minutes)

Week #5:

Jog: 3 min
Walk: 1 min
Jog: 4 min
Walk: 1.5 min
Jog: 5 min
Walk 2 min
Jog: 6 min
Walk: 2.5 min
Jog: 5 min
Walk: 2 min
Jog: 4 min
Walk: 1.5 min
Jog: 3 min
Walk: 1 mi

(total of 41.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Very Easy
1 sets, 00:10:00
1 -- 00:10:00 --:--
Hamstrings / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Quads / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Calves / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Hip Flexors / Intermediate
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

na

Notes for Week 1, Day 3

IMPORTANT: Be sure to read the following notes.

Week #1::

This week you are going to jog for 60 seconds, then walk for 60. Repeat this format until you have completed 10 minutes of each for a total of 20 minutes.

Week #2:

This week you are going to jog for 90 seconds, then walk for 90. Repeat this format until you have completed 12 minutes of each for a total of 24 minutes (FYI that comes out to 8 rounds of each exercise). 

Week #3:

This week you are going to do the following:

Jog: 1.5 minutes
Walk: 1.5 minutes
Jog: 2 minutes
Walk: 2 minutes
Jog: 2.5 minutes
Walk 2.5 minutes
(total of 12 minutes)

Repeat above format two times for a total of 24 minutes (12 minutes each cycle).

Week #4:

Jog: 3 min
Walk: 1.5 min
Jog: 4 min
Walk: 2 min
Jog: 5 min
Walk 2.5 min
Jog: 4 min
Walk: 2 min
Jog: 3 min
Walk: 1.5 min

(total of 28.5 minutes)

Week #5:

Jog: 3 min
Walk: 1 min
Jog: 4 min
Walk: 1.5 min
Jog: 5 min
Walk 2 min
Jog: 6 min
Walk: 2.5 min
Jog: 5 min
Walk: 2 min
Jog: 4 min
Walk: 1.5 min
Jog: 3 min
Walk: 1 mi

(total of 41.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Very Easy
1 sets, 00:10:00
1 -- 00:10:00 --:--
Hamstrings / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Quads / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Calves / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Hip Flexors / Intermediate
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

na

237 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat

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The Color Run 5k Workout Plan - Phase 1

237 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat