Day 1
Jogging Intervals
1 exercises
Outdoor Run
10 x 1 min @ RPE 4 / 1 min recovery
Cardio
Adapted from Day 1: 5-minute brisk walk warm-up, then 10 rounds of 1-minute slow jog / 1-minute walk.
Built-in training plan
SELFto5K + Strength (Weeks 1-4 Adaptation)
Adapted from SELF's #SELFto5K challenge weeks 1-4, published in April 2022. This IronFlow import keeps the beginner-friendly walk-jog progression, one weekly strength day, and one weekly cross-training day while translating the workouts into structured cardio sets and app-friendly exercise blocks. Source shape: - Three progressive run or walk-run sessions each week - One full-body strength session that evolves from bodyweight to light dumbbells - One low-impact cross-training day plus built-in recovery spacing Adaptation notes: - Warm-ups and cooldowns are summarized in workout notes while the main work intervals are encoded directly in the set structure - Strength exercise selections stay close to the source themes while favoring canonical movement names already supported in the app Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 4
- Level
- Beginner
- Focus
- Hybrid
[Fit check]
Is SELFto5K + Strength (Weeks 1-4 Adaptation) right for you?
Plan profile: Level Beginner · Focus Hybrid · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Hybrid · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Dumbbell, Bodyweight
[Plan at a glance]
Plan at a glance
Adapted from SELF's #SELFto5K challenge weeks 1-4, published in April 2022. This IronFlow import keeps the beginner-friendly walk-jog progression, one weekly strength day, and one weekly cross-training day while translating the workouts into structured cardio sets and app-friendly exercise blocks. Source shape: - Three progressive run or walk-run sessions each week - One full-body strength session that evolves from bodyweight to light dumbbells - One low-impact cross-training day plus built-in recovery spacing Adaptation notes: - Warm-ups and cooldowns are summarized in workout notes while the main work intervals are encoded directly in the set structure - Strength exercise selections stay close to the source themes while favoring canonical movement names already supported in the app
Max lifts
No max lift setup required before starting
Equipment
DumbbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 4
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Jog and Walk Intervals
1 exercises
Outdoor Run
5 x 15 sec @ RPE 5 / 45 sec recovery
Cardio
Adapted from Day 3: warm up, then 5 rounds of 15-second jog / 45-second recovery walk.
Day 3
Bodyweight Strength
5 exercises
Glute Bridge
3 x 12-15
Glutes
Reverse Lunge
3 x 8/leg
Legs
Bodyweight Squat
3 x 15
Legs
Bird Dog
2 x 10/side
Core
Plank
2 x 30-45 sec
Core
Day 4
Long Walk
1 exercises
Outdoor Walk
1 x 45 min @ RPE 3
Cardio
Adapted from Day 6 45-minute long walk.
Day 5
Cross Training
1 exercises
Stationary Bike
1 x 25 min @ RPE 3
Cardio
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about SELFto5K + Strength (Weeks 1-4 Adaptation)
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]