summer

STRONG & SWIFT

The ultimate 8-week plan

to take you from zero to 5K

Program

disclaimer

The content in this book is written by the staff at

PumpUp. The information is designed to help
individuals achieve their health goals. It is not
specifically tailored to accommodate any injuries,
health problems or anything that could be
aggravated with physical exercise. If you are an
individual with such problems, please seek the
help of a health professional.
The materials and content contained in the
Strong & Swift Summer Running Guide are for
general health improvement recommendations
only and are not intended to substitute for
professional medical advice, diagnosis or
treatment. Although specific exercises are
demonstrated, users of this program should not
rely exclusively on information provided in this
program for their own health needs as it is
published as a set of guidelines aimed at a broad
spectrum audience. All specific medical questions
should be presented to your own health care
professional.

The Strong & Swift Summer Running Guide

is not written to promote poor body image or
extreme training regimes. PumpUp, Inc.
should not be held liable for the interpretation
or use of the information provided.
PumpUp, Inc. makes no warranties or
representations, express or implied, as to the
accuracy or completeness, timeliness or
usefulness of any opinions, advice, services or
other information contained, or referenced to,
in this document. PumpUp, Inc. does not
assume any risk for your use of this
information as such materials or content may
not contain the most recent information. This
resource is not individually tailored. It is a
guideline which has emerged through a
combination of personal experience, research,
and where possible, scientific literature.

|1

About the

program

Running is difficult - theres no way to deny it.

At times, running can feel painful as having an
anvil strapped to your chest while your legs are
moving through a pit of tar. But doesnt have to
be that way. You dont need to start off with
ultra-marathons either. If you run, youre a
runner period. What better way to start
than with a 5K?
Its pretty darn cool to be able to run 5 kilometres without stopping. Strong & Swift will
transform you into a better, faster, and stronger runner by combining cardio training with
a variety of resistance and stretching routines.

With very gradual increases in distance

and intensity, Strong & Swift makes
running a less excruciating, and far more
enjoyable experience. By making the 5K
your focus, youll be more likely to develop
healthy habits that will last you a lifetime,
without putting too much stress on your
body. In eight weeks, youll develop your
speed, strength, and endurance all at
once. Regardless of where you are
whether youre a first-timer or somebody
who fell off track you can get really good
at running 5 kilometres straight, and you
wont have to give your life up for it.

|2

TRAINING

overview

This 8 week program was designed to build

your strength, speed, and endurance. It is
divided into three basic forms of training:

Cardio
You will be running and walking at timed
intervals on Mondays, Wednesdays, and
Fridays. As the program progresses, you will be
expected to walk less and run more. By the end
of the program, you should be able to run for 5
kilometers without stopping.

Strength Training
You will be doing strength training routines
for specific muscle groups. All of these
workouts are comprised of bodyweight and
dumbbell exercises. The intensity and
frequency of these strength sessions will
increase as the program progresses. The
routines for each week can be found starting at
page 6.

Stretching

Week 1 - 3
3 cardio training days (M,W,F)
2 strength training days split into upper
body and lower body (very general,
targeting all major muscle groups and
including core) (T,T)
1 stretching day (S or S)

Week 4 - 6
3 cardio training days (M, W, F)
3 strength training days split into
arms/shoulders, legs, back/chest (more
distinction of muscle groups) (T, T, S)
1 stretching day (S)

Week 7- 8
4 strength training days split into
arms/shoulders, legs, back and chest (even
more distinction and specific focus) with
(optional) additional core day (T, T, S, S)
3 cardio training days (M, W, F)
1 stretching day (S)

The program has built-in rest days and a

stretching routine to make sure that your
muscles relax and recover. These will occur on
weekends. Your stretching routine can be
found on page 16.

|3

Running

basics
Shoes

The right running shoes are a worthwhile

investment for long-term injury prevention.
Local running stores and sports equipment
retailers often provide professional shoe
fitting services free of charge. Employees will
help you find an appropriate pair based on
your feet, circumstances, and stride. In the
long run, the right shoes will keep your body
pain-free and injury-free.

Posture
Good running form isn't rocket science. Dont
overthink it. Use less energy to run faster with
these simple tricks:
Run tall. Maintain a straight posture and try
not to hunch forward this decreases the
efficiency of your stride and throws your body
off balance. Relax your body and keep your
shoulders away from your ears.
Relax. You wont be punching zombies, so
make sure that your hands arent balled up into
tight fists. Loosen your grip, keep your elbows
fairly close (but not completely attached) to
your sides and try not to twist your arms across
your body. Your arms should swing forwards
and they should remain roughly at a ninety
degree angle as you move them.

Look forward, not down. Keep your head in a

neutral position and try not to look down at
the ground. More often than not, gazing
toward your feet will cause your head to lurch
forward. Your upper back will move to
support your head, affecting your posture.

Breathing
If you struggle with long distance running, try
taking deeper breaths. Many people tend to
underuse their diaphragm taking short and
shallow breaths without realizing it. When
you breathe through your chest, the
diaphragm stays shut - the lower half of your
lungs arent able to deliver oxygen to your
body. By taking deeper breaths, youll be able
to supply your muscles with more oxygen and
you wont be fatigued as quickly.

Treadmill vs. Pavement

If youre up for a tougher workout, subtle
variations in terrain, wind resistance, and a
lack of momentum will make outdoor
running more challenging. Plus, youll get a
healthy dose of vitamin D!
Theres no point in jogging through a
thunderstorm, though. When weather
conditions are less than ideal - opt for the
treadmill. Set it at a 1% incline to make up for
the lack of resistance you would get from
running outdoors.

|4

8 WEEK

calendar

Week 1-3
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

CARDIO

UPPER
BODY

CARDIO

LOWER
BODY

CARDIO

STRETCH

REST

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

CARDIO

CHEST &
BACK

CARDIO

LEGS

CARDIO

ARMS

STRETCH

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

CARDIO

CHEST &
BACK

CARDIO

ARMS &
SHOULDERS

CARDIO

LEGS

CORE
[OPTIONAL]

Week 4-6

Week 7-8

STRETCH

|5

Week

one

Upper Body

Lower Body

30 seconds each exercise

12 repetitions each exercise

Burpees

Mountain Climbers

Plank

Body Weight Squats

Dips

Lunges

Hundreds

Donkey Kick

Side Plank

Calf Raises

Russian Twist

Glute Bridge

Reverse Plank

Leg Raises

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Walk 2 min, run 1 min (7x) = 21 mins
Day 2: Walk 2 min, run 2 min (6x) = 24 mins
Day 3: Walk 2 min, run 3 min (5x) = 25 mins

|6

Week

two

Upper Body

Lower Body

45 seconds each exercise

14 reps each exercise

Burpees

Mountain Climbers

Plank

Body Weight Squats

Dips

Lunges

Hundreds

Donkey Kick

Side Plank

Calf Raises

Russian Twist

Glute Bridge

Reverse Plank

Leg Raises

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Walk 1 min, run 3 min (7x) = 28 mins
Day 2:Walk 1 min, run 4 min (5x) = 25 mins
Day 3:Walk 1 min, run 5 min (5x) = 30 mins

|7

Week

three

Upper Body

Lower Body

1 minute each exercise

16 reps each exercise

Burpees

Mountain Climbers

Plank

Body Weight Squats

Dips

Lunges

Hundreds

Donkey Kick

Side Plank

Calf Raises

Russian Twist

Glute Bridge

Reverse Plank

Leg Raises

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Walk 1 min, run 6 min (4x) = 28 mins
Day 2: Walk 1 min, run 7 min (4x) = 32 mins
Day 3: Walk 1 min, run 8 min (4x) = 36 mins

|8

Week

four

Back & Chest

Legs

Arms

12 reps each exercise

12 reps each exercise

12 reps each exercise

Upright Row

Dumbbell Squat

Front Raises

Bench Press

Curtsy Lunge

Bicep Curl

Bent Over Row

Glute Bridge

Skullcrusher

Floor Press

Dumbbell Calf Raise

External Rotation

Push-Ups

Oblique Mountain
Climbers

Lateral Raises

Swan

Skater Squat

Hammer Curl

Dumbbell
Pullovers

Lateral Step Ups

Tricep Extension

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Run 8 min, walk 1 min, run 9 min, walk 1 min (2x) = 38 mins
Day 2: Run 9 min, walk 1 min, run 9 min, walk 1 min (2x) = 40 mins
Day 3: Run 9 min, walk 1 min, run 8 min, walk 1 min (2x) = 42 mins

|9

Week

five

Back & Chest

Legs

Arms

14 reps each exercise

14 reps each exercise

14 reps each exercise

Upright Row

Dumbbell Squat

Front Raises

Bench Press

Curtsy Lunge

Bicep Curl

Bent-over Row

Glute Bridge

Skullcrusher

Floor Press

Dumbbell Calf Raise

External Rotation

Push-ups

Oblique Mountain
Climbers

Lateral Raises

Swan

Skater Squat

Hammer Curl

Dumbbell
Pullovers

Lateral Step Ups

Tricep Extension

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Run 10 min, walk 1 min, run 10 min, walk 1 min (2x) = 44 mins
Day 2: Run 10 min, walk 1 min, run 12 min (1x) = 23 mins
Day 3: Run 12 min, walk 1 min, run 15 min (1x) = 28 mins

| 10

Week

six

Back & Chest

Legs

Arms

16 reps each exercise

16 reps each exercise

16 reps each exercise

Upright Row

Dumbbell Squat

Front Raises

Bench Press

Curtsy Lunge

Bicep Curl

Bent-over Row

Glute Bridge

Skullcrusher

Floor Press

Dumbbell Calf Raise

External Rotation

Push-ups

Oblique Mountain
Climbers

Lateral Raises

Swan

Skater Squat

Hammer Curl

Dumbbell
Pullovers

Lateral Step Ups

Tricep Extension

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Run 15 min, walk 1 min, run 15 min (1x) = 31 mins
Day 2: Run 15 min, walk 1 min, run 18 min (1x) = 34 mins
Day 3: Run 18 min, walk 1 min, run 20 min (1x) = 39 mins

| 11

Week

seven

(Part 1)

Arms

Legs

12 reps each exercise

12 reps each exercise

Tate Press

Pistol Squat to
Bench

Planks Around
the World

Lunge Jump

Cuban Press

Dumbbell Calf Raises

Toes In

Zottman Curl

Weighted Plie Squat

Tricep Kickback

Dumbbell Step Ups

Shoulder Push-Ups

Dumbbell Calf Raises

Toes Out

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Run 21 min, walk 1 min, run 10 min (1x) = 32 mins
Day 2: Run 23 min, walk 1 min, run 10 min (1x) = 34 mins
Day 3: Run 25 min, walk 1 min, run 10 min (1x) = 36 mins

| 12

Week

seven
(Part 2)

Back

Chest

14 reps each exercise

14 reps each exercise

Burpee Renegade Row

Burpee Push-Ups

Deadlifts

Dumbbell Fly

Superman

Chest Press

Reverse Grip Row

Wide Push-Ups

Reverse Fly

Shoulder Press

Back Extensions

Spiderman Push-Ups

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Optional Core Workout

12 reps each exercise

Oblique Crunches

Rocking Swan

V-Sit

Reverse Crunches

High Plank Spider Knee

Side Plank Hip Dips

| 13

Week

eight
(Part 1)

Arms

Legs

14 reps each exercise

14 reps each exercise

Tate Press

Pistol Squat to
Bench

Planks Around
the World

Lunge Jump

Cuban Press

Dumbbell Calf Raises

Toes In

Zottman Curl

Weighted Plie Squat

Tricep Kickback

Dumbbell Step Ups

Shoulder Push-Ups

Dumbbell Calf Raises

Toes Out

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Cardio
Day 1: Run 26 min (1x) = 26 mins
Day 2: Run 28 min (1x) = 28 mins
Day 3: Run 5K!

| 14

Week

eight

(Part 2)

Back

Chest

12 reps each exercise

12 reps each exercise

Burpee Renegade Row

Burpee Push-Ups

Deadlifts

Dumbbell Fly

Superman

Chest Press

Reverse Grip Row

Wide Push-Ups

Reverse Fly

Shoulder Press

Back Extensions

Spiderman Push-Ups

Repeat as desired, with 1 min

breaks in between each set.

Repeat as desired, with 1 min

breaks in between each set.

Optional Core Workout

14 reps each exercise

Oblique Crunches

Rocking Swan

V-Sit

Reverse Crunches

High Plank Spider Knee

Side Plank Hip Dips

| 15

Stretching

routine
(Part 1)

Instructions
Hold each stretch for 30 seconds on each side.
Do this routine at least 1 day each week.
Forward Neck Rolls

Standing Quadriceps Stretch

Shoulder Stretch

Standing Hamstring Stretch

Pec Stretch

Downward Dog Calf Stretch

Triceps Stretch

Hip Flexor Stretch

Biceps Stretch

Seated Abductor Stretch

Forearm Stretch Palms Up

Butterfly Stretch

Forearm Stretch Palms Down

Glute Stretch

Body Circles
| 16

Copyright 2016 by PumpUp, Inc.

All rights reserved. This book or any portion thereof
may not be reproduced or used in any- manner whatsoever without the express
written permission of the publisher except for the use of brief quotations in a
book review.
Printed in Toronto, Ontario, Canada PumpUp, Inc., 2015
20 Maud Street, Suite B3 Toronto, ON, Canada M5V2M5
http://pumpup.com

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