20 Minute 5k Training Plan, Running With Strength Training

20 minute 5k workout

There is a month leading up to the 5k race you paid for. You want to keep working on strength training but you also need to get in that cardio to get a good time.

This at-home workout is for people who have a decent 5k time but want to keep their strength training up without losing muscle in the process. I tell my clients I don’t want you to run more than 20 minutes at a clip. Otherwise, you start to lose the muscle you have gained. But if you are running in a 5k and want a good time here is a good training regime you can try.

After this plan try our 30 Minute At Home Workout For Men, Abs, Cardio, Legs, Upper Body

Equipment You Need

  • Pull Up Bar
  • Bands
  • Stop Watch
  • Dumbells

The Workout

2 min light run or walk for warm-up

Monday (Upper)
Push: DB Floor Press 3 sets of 12
Pull: Chin Ups 3 sets of 12
Shoulder: Band Pull Apparts 3 sets of 12
Run 15 Minutes Outside

Tuesday (Legs)
Squat: Squat Pulses 3 sets of 20
Legs: DB Leg Curl  3 sets of 12
Back: DR Row one arm  3 sets of 12
Core Superset: Hollow Body Hold / Plank Up Downs 30 sec Each – 3 sets

Wednesday  (Upper)
Push: Push Up 3 sets of 12 w/5 sec hold at bottom
Pull: DB Bent Over Rows  3 sets of 12  w/5 sec hold at top
Shoulder: DB Military Press  3 sets of 12
Run 20 Minutes Outside

Thursday (Legs)
Squat: Goblet Squat 3 sets of 8  w/5 sec hold at bottom
Single Leg: Split Squat 3 sets of 8  w/5 sec hold at bottom
Back: Supermans  3 sets of 8  w/5 sec hold at top
Core Superset: Bicycles / Sprinter Ups 30 sec Each – 3 sets

Friday (Arms)
Tricep: DB Rear Delt Raise  3 sets of 12
Tricep: DB Skull Crushers  3 sets of 12
Bicep: DB Alternate Curls  3 sets of 12
Bicep: DB Reverse Curls  3 sets of 12
Run 25 Minutes Outside

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