🏃‍♂️ Parabellum Couch to 5K Training Outline

📊 Program Structure

  • Duration: 12 weeks

  • Phases: 3 × 4-week progressive blocks

  • Weekly Sessions: 5 total (3 aerobic runs + 2 strength/mobility), optional natural movement add-ons

  • Methodology: Aerobic base → Efficiency → Performance

  • Key Integration: Parabellum system layering (Build → Teach → Perform) applied to endurance

🔥 Phase 1: Awakening the Athlete Within (Weeks 1–4)

Objective: Lay foundation in aerobic base, movement efficiency, and body durability.
Parabellum Layer: BUILD – Grow capacity & work tolerance

  • Aerobic Sessions (3x/wk):

    • Walk/run intervals at MAF HR (180 – age).

    • Start 1:1 ratio (e.g., 1 min jog / 1 min walk × 20).

    • Progress to 2:1 ratio by Week 4.

  • Strength & Mobility (2x/wk):

    • Glute bridge → hip thrust variations.

    • Bodyweight squats + split squat holds.

    • Core bracing drills (planks, dead bugs).

    • Mobility flows (hips, ankles, thoracic spine).

  • Daily Movement (Optional):

    • Barefoot walking, light stretching, playful “natural” movement.

⚡ Phase 2: Building Endurance & Efficiency (Weeks 5–8)

Objective: Transition from intervals to continuous running while refining running mechanics.
Parabellum Layer: TEACH – Skill acquisition & motor control

  • Aerobic Sessions (4x/wk):

    • Short continuous runs (20–30 min) in aerobic zone.

    • One form focus day (cadence drills, midfoot strike, posture checks).

    • One longer aerobic progression run (start 25 min → 45 min).

  • Strength & Stability (2x/wk):

    • Unilateral emphasis (lunges, step-ups, single-leg RDL).

    • Glute med work (monster walks, side planks).

    • Explosive bodyweight drills (jump squats, skips, bounding).

  • Recovery Integration:

    • Yoga, foam rolling, breathwork.

🏆 Phase 3: Optimizing Performance (Weeks 9–12)

Objective: Sharpen race-specific endurance and confidence for 5K event.
Parabellum Layer: PERFORM – Dynamic power & readiness

  • Aerobic Sessions (3x/wk):

    • Intervals: (e.g., 6 × 400m at goal pace, full recovery).

    • Long Run: Build to 5K distance (peak ~4.5–5 miles by Week 11).

    • Tempo Run: Steady effort at 10–20s slower than race pace.

  • Strength & Performance (2x/wk):

    • Power circuits: kettlebell swings, med ball slams, explosive push-ups.

    • Functional carries, sled pushes/pulls.

    • Short plyometric sessions.

  • Taper Week (Week 12):

    • Reduce mileage by 40–50%.

    • Keep intensity sharp (short intervals).

    • Prioritize sleep, mobility, and light strength.

🍳 Nutrition & Fueling

  • Daily Base: Fat-adapted focus (healthy fats, lean proteins, clean carbs from vegetables).

  • Before Run: Light protein/fat snack (nut butter, eggs, collagen coffee).

  • After Run: Protein + carb recovery window (fish + sweet potato, smoothie with berries).

  • Hydration: Electrolyte support with mineral salts or coconut water.

🧭 Outcome

At the end of 12 weeks, participants should:

  • Run a full 5K confidently in aerobic efficiency.

  • Feel stronger and injury-resilient from integrated strength work.

  • Have developed long-term habits of natural movement, recovery, and Parabellum-style “battle readiness.