First 5K 8 Week Running Program

No More Excuses!

You’ve made the New Year’s resolutions to start getting into shape, but have you acted upon them? If you are finally ready to end the procrastination and looking to get active, there’s no better program to join than our First 5K program.

Running is the Easiest Way to Start!

Whether it’s your first 5K or being able to run a mile without stopping, this program will help you start running consistently. It’s relatively low volume, so it also reduces the chances of getting injured.

We’ve got a suggested warm up and cool down that takes all the thinking out of it for you. All you need to do is lace up your shoes and get out there and run!!!!

No Equipment Necessary!

The great thing about this program is that you can do it anywhere – you don’t need any equipment with the exception of running shoes. You can use a track for the interval-based sessions to help you measure the distances more easily.

You can have a simple stop watch to help you keep track of your splits and paces or if you’d like to invest in a watch that gives you more detailed running information such as distance/pace/cadence etc. you can do that too although it’s not necessary.

Reach Your Goals One Step at a Time!

Circle your calendar 8 weeks from now, for in Week 9 you are going running a 5K race!

Meal Planning Too?

Not only are you going to have access to a great physical program, but also when you subscribe to this program, you will have access to a great meal plan. Every week we post a grocery list and a meal plan from our nutritionist that includes recipes!

Weekly Stress Management Exercises

To round out the program, we also provide a weekly stress management exercise to help you relax your mind.

We Do All the Work…You Show Up!

When you combine a great physical program with a great eating program and stress management exercises, you have all the tools to begin your healthy quest.

What’s Next?

After the first 8 weeks, sign up for our Next 5K program, an ongoing program that will enable you to keep up with your training and continue to keep your metabolic engine revving. You can join at any point and you can expect 3 days a week of running.

This Program is Perfect For:

Anyone looking to get into shape, run in their first 5K or someone who has run races in the past but has taken some time off.

Skill Level: Beginner

In this exercise program, you will get:

  • 3 workouts per week that take from 30-45 minutes
  • Programmed active rest days
  • Post Workout Mobility and Stretching Videos
  • General Physical Conditioning
  • Weekly Meal Planning, including weekly grocery list, and recipes
  • Weekly Stress Management Exercises

Equipment needed: Running Shoes

First 5K: Week 1 Day 2 Sample

First 5K: Week 1 Day 2 Sample

Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, ...
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First 5K: Week 1 Day 3 Sample

First 5K: Week 1 Day 3 Sample

Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything ...
Read More

My Credit Card Transaction Isn’t Going Through2018-05-31T01:58:00+00:00

If you live outside the United States many credit card companies block payments to protect you against fraud and you have to call them to authorize payments to the US.

Do You Offer Packages of Programs For Gyms?2018-03-20T16:54:46+00:00

Yes! We do offer program packages for Gyms at very affordable rates. Let us do the work and save that time for your other pressing needs. Introduce some of our more specialty programs to attract new members and demographics: Military, Boot Campers, Kettlebell Enthusiasts…etc. Contact us and we can discuss building a package that is right for you!

If The Program I Signed Up For Is Not Right For Me, Can I Switch?2018-03-20T16:32:46+00:00

Yes. If you find that the program is too hard/easy or otherwise not for you, contact us and let us know what you would like to try or if we can suggest something more appropriate for you.

Do You Charge on a One-Time or Recurring Basis?2018-03-20T16:30:53+00:00

The majority of our programs are billed monthly on a recurring basis and you will be billed monthly with the exception of our skill builders (e.g. Yoga and Rowing) that give you access for a limited time.

I’m a Paid Member, But it Says I Don’t Have Access.2018-03-20T16:28:45+00:00

There is a chance that your automatic payment didn’t process and the system is denying access check your card and update it in your profile. If that is not the case there may be an issue with your account in which we ask you to contact us so we can resolve.

How Do I Access My Workouts?2019-01-17T18:15:11+00:00

When you are logged in, your account page will display the workouts you are subscribed to. You can also go to the WODS menu and select the program where you are a member.

Born in Portugal, but a life-long San Diego resident, Nuno Costa is an 6x CrossFit Games team competitor (2014 Team Champion) and a head coach for CrossFit Headquarters since 2012. He coaches Level 1 and Level 2 seminars all over the world and is a CrossFit Certified Level 3 Trainer (CF-L3).

A former NCAA Division 1 Track and Field athlete at Cal Poly San Luis Obispo, Nuno competed in the 200M and 400M sprints. He began competing in triathlons in 2006, completing a 1/2 Ironman, numerous sprint distance races, and a few Olympic distance triathlons.

Nuno has coached CrossFit, running and triathlon programs full-time since 2008, and founded Invictus Endurance (previously San Diego Anaerobic Endurance). He is dedicated to sharing his knowledge and passion for running and fitness to anyone interested in living a healthier, happier life.

3 Month Access



By |2019-03-20T16:28:32+00:00March 16th, 2019|Programming|0 Comments

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