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The Color Run 5k Workout Plan - Phase 2

4 Weeks / 3 Days per Week / Beginner

The Color Run 5k Workout Plan - Phase 2

The Color Run 5k Workout Plan - Phase 2

4 Weeks / 3 Days per Week / Beginner

The Color Run 5k Workout Plan - Phase 2

4 Weeks / 3 Days per Week / Beginner

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::

Jog: 4 min
Run: 1 min
Jog: 4 min
Run: 1.5 min
Jog: 4 min
Run: 2 min
Jog: 4 min

(total of 20.5 minutes)

Week #2::

Jog: 5 min
Run: 1.5 min
Jog: 5 min
Run: 2 min
Jog: 5 min
Run: 2.5 min
Jog: 5 min

(total of 26 minutes)

Week #3::

Jog: 6 min
Run: 2 min
Jog: 6 min
Run: 2.5 min
Jog: 6 min
Run: 3 min
Jog: 6 min

(total of 31.5 minutes)

Week #4::

Jog: 7 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 7 min

(total of 37.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:16:00
1 -- 00:16:00 --:--
Quads / Beginner
1 sets, 00:04:30
1 -- 00:04:30 --:--
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::

Jog: 4 min
Run: 1 min
Jog: 4 min
Run: 1.5 min
Jog: 4 min
Run: 2 min
Jog: 4 min

(total of 20.5 minutes)

Week #2::

Jog: 5 min
Run: 1.5 min
Jog: 5 min
Run: 2 min
Jog: 5 min
Run: 2.5 min
Jog: 5 min

(total of 26 minutes)

Week #3::

Jog: 6 min
Run: 2 min
Jog: 6 min
Run: 2.5 min
Jog: 6 min
Run: 3 min
Jog: 6 min

(total of 31.5 minutes)

Week #4::

Jog: 7 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 7 min

(total of 37.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:16:00
1 -- 00:16:00 --:--
Quads / Beginner
1 sets, 00:04:30
1 -- 00:04:30 --:--
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::

Jog: 4 min
Run: 1 min
Jog: 4 min
Run: 1.5 min
Jog: 4 min
Run: 2 min
Jog: 4 min

(total of 20.5 minutes)

Week #2::

Jog: 5 min
Run: 1.5 min
Jog: 5 min
Run: 2 min
Jog: 5 min
Run: 2.5 min
Jog: 5 min

(total of 26 minutes)

Week #3::

Jog: 6 min
Run: 2 min
Jog: 6 min
Run: 2.5 min
Jog: 6 min
Run: 3 min
Jog: 6 min

(total of 31.5 minutes)

Week #4::

Jog: 7 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 8 min
Run: 2.5 min
Jog: 7 min

(total of 37.5 minutes)

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
1 sets, 00:16:00
1 -- 00:16:00 --:--
Quads / Beginner
1 sets, 00:04:30
1 -- 00:04:30 --:--
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

51 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
The Color Run 5k Workout Plan - Phase 2

51 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat