Finish Your First 5k
12-Week Running Program to Help You Finish Your First 5k
Written by Chris Johnson, PT & Ryan DeBell, MS, DC
What You Get
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red1-PDFDocument.png"><!-- [et_pb_line_break_holder] --><h4>12-Week Training PDF</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red3-LifetimeAccess.png"><!-- [et_pb_line_break_holder] --><h4>Full Lifetime Access</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red2-VideoDemonstrations.png"><!-- [et_pb_line_break_holder] --><h4>19 Custom Video Tutorials</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red5-RecordTrainingNotes.png"><!-- [et_pb_line_break_holder] --><h4>Built in Training Notes</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red6-UseOnAnyDevice.png"><!-- [et_pb_line_break_holder] --><h4>Accessible on any Device</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red4-TrackYourProgress.png"><!-- [et_pb_line_break_holder] --><h4>Progress Tracking</h4><!-- [et_pb_line_break_holder] --></div>
<div class="ribbon_container"><!-- [et_pb_line_break_holder] --><span>SALE</span><!-- [et_pb_line_break_holder] --></div>
$47.00 $35
[yotpo_review method=”bottomline” p_id=”30916″]
Includes :
- 12-Week Training PDF
- 19 Custom Video Tutorials
- Full Lifetime Access
- Accessible on any Device
<div class="ribbon_container"><!-- [et_pb_line_break_holder] --><span>SALE</span><!-- [et_pb_line_break_holder] --></div>
$47.00 $35
[yotpo_review method=”bottomline” p_id=”30916″]
Includes :
- 12-Week Training PDF
- 19 Custom Video Tutorials
- Full Lifetime Access
- Accessible on any Device
What You Get
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red1-PDFDocument.png"><!-- [et_pb_line_break_holder] --><h4>12-Week Training PDF</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red3-LifetimeAccess.png"><!-- [et_pb_line_break_holder] --><h4>Full Lifetime Access</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red2-VideoDemonstrations.png"><!-- [et_pb_line_break_holder] --><h4>19 Custom Video Tutorials</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red5-RecordTrainingNotes.png"><!-- [et_pb_line_break_holder] --><h4>Built in Training Notes</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red6-UseOnAnyDevice.png"><!-- [et_pb_line_break_holder] --><h4>Accessible on any Device</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red4-TrackYourProgress.png"><!-- [et_pb_line_break_holder] --><h4>Progress Tracking</h4><!-- [et_pb_line_break_holder] --></div>
Equipment Needed
Running
- Shoes
- Socks
- T-shirt/Sports bra
- Wrist watch 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 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
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red8-4DaysPerWeek.png"><!-- [et_pb_line_break_holder] --><h4>5 days per week</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list lh-m"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red9-StrengthWork.png"><!-- [et_pb_line_break_holder] --><h4>Integrated running, drills, and strength work</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red10-Week12.png"><!-- [et_pb_line_break_holder] --><h4>12 weeks total</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list lh-m"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red11-Challenge.png"><!-- [et_pb_line_break_holder] --><h4>Progressively more challenging over the 12 weeks</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red12-10-15mins.png"><!-- [et_pb_line_break_holder] --><h4>~60 minutes per session</h4><!-- [et_pb_line_break_holder] --></div>
<div class="feature-list lh-m"><!-- [et_pb_line_break_holder] --><img src="https://themovementfix.com/wp-content/uploads/2017/11/Red13-Anywhere.png"><!-- [et_pb_line_break_holder] --><h4>Can be done almost anywhere</h4><!-- [et_pb_line_break_holder] --></div>
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
- f you own a gym and want to add in extra shoulder work for your class, you can
directly use the programming - If you sit at a desk all day, this program will help strengthen the right places to un-do
all the sitting - If you sit at a desk all day, this program will help strengthen the right places to un-do
all the sitting - If you sit at a desk all day, this program will help strengthen the right places to un-do
all the sitting