This is a training plan for absolute starters or those recovering from injury. The focus is on getting the joints ready for higher intensity workouts as safely as possible. It’s much better to progress slowly and surely than to risk having to start all over again. To be safe, consider spending at least 12 weeks on this plan.
Like any most training plans, the core strategy is interval training. At this level, intervals of walking and running. As the plan progresses, the running intervals get longer, and the walking intervals get shorter, slowly approaching the goal of running 5K without stopping.
Stretch a lot.
The glute stretch Lie face up in the floor with knees and hips bent Place your right ankle across your left thigh Grab your left thigh with both hands and pull gently towards chest hold for 20 to 30 seconds and then switch sides
Stand on the edge of the step Place your left foot on the ground Keeping of the right foot on the step. Allow your right heel to drop below the step and hold for 20 to 30 seconds And switch sides
Get a foam roller. Lie on your right side and place the foam roller just bellow your right hip Cross the left leg over and place it on the ground in front of you Keep your right hand or forearm on the ground to stabilize yourself Then using the left leg you can push yourself down the foam roller stopping just above the right knee and back up towards the hip Do it as many times as you feel like and switch sides
Single leg squads, improves strength and balance, activates the cores Don’t go for the deepest squat possible, make sure it’s all well aligned Stand with both feet pointing forwards, hip width apart Left your left foot off the ground and balance on the right foot Now bend your right leg and slowly lower yourself making sure you rknee Doesn’t go past you foot or lean forwards Push backup slowly to your starting position 3 sets of 5 per leg
On your sides, support yourself on your elbow and your knee closest to the ground While bending your leg behind you Make sure your hips are level With a straight top leg, raise it off the floor to comfortable height without moving the rest Then slowly move that leg back down 3 sets of 5 reps per leg
The clamshell Lie on your sight with your knees bent on top of each other And your right under your head supporting it Keep your feet together Open the clamshell by lifting your top knee up Make sure your pelvis and core remains stable Slowly close the clamshell Repeat 15 times and switch sides
Side walk Put bands above legs or ankles if you have one available Bend into semi squat Hands on hips Side step in one direction for 10 reps 2 or 3 sets
Standing hip hitches Find a step, stand parallel to the edge With one foot over the edge and one on the step Keep facing forward Gently drop the hanging feet down, keeping the bearing lag strainght Return to level 12 of these, 2 or 3 sets
One leg Hip bridge Lying on back with knees bent Arms on the side Raise hips Make it harder by not using arms