Day 1
Jogging Intervals
1 exercises
Outdoor Run
10 x 1 min @ RPE 4 / 1 min recovery
Adapted from Day 1: 5-minute brisk walk warm-up, then 10 rounds of 1-minute slow jog / 1-minute walk.
Import-ready template
SELFto5K + Strength (Weeks 1-4 Adaptation)
A researched 4-week adaptation of SELF's beginner SELFto5K challenge, preserving the walk-jog progression, weekly strength work, and low-impact cross-training. Review the full schedule, then run the template inside IronFlow.
Days / week
5
Weeks
4
Level
Beginner
Focus
Hybrid
Fit check
Is SELFto5K + Strength (Weeks 1-4 Adaptation) right for you?
A Beginner Hybrid plan for 5 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Hybrid plan and can train 5 days per week.
Choose another program if
Your schedule or training needs do not match 5 days per week and the listed equipment: Dumbbell, Bodyweight.
Program at a glance
A researched 4-week adaptation of SELF's beginner SELFto5K challenge, preserving the walk-jog progression, weekly strength work, and low-impact cross-training.
Max lifts
No max lift setup required before starting
Equipment
DumbbellBodyweight
What you are committing to
Days / week
5 training days each week
Weeks
4 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed week
4
weeks
Week 1
Week 2
Week 3
Week 4
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Jog and Walk Intervals
1 exercises
Outdoor Run
5 x 15 sec @ RPE 5 / 45 sec recovery
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
Reverse Lunge
3 x 8/leg
Bodyweight Squat
3 x 15
Bird Dog
2 x 10/side
Plank
2 x 30-45 sec
Day 4
Long Walk
1 exercises
Outdoor Walk
1 x 45 min @ RPE 3
Adapted from Day 6 45-minute long walk.
Day 5
Cross Training
1 exercises
Stationary Bike
1 x 25 min @ RPE 3
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about SELFto5K + Strength (Weeks 1-4 Adaptation)
The stored template has 5 training days per week. Check the day-by-day preview before you start.
The catalog describes 4 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.