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October 22nd 2021, Friday
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Start-to-Run – 5 km


Use this training schedule when you want to start running. The schedule contains an ideal combination of running and walking. By walking a little less each week and running a little more, your body can get used to the new exercise regime. Walking lowers your heart rate and you will quickly feel like you can walk quicker or take shorter walks, however, as a beginner, your muscles and joints will still be acclimatising. Starting slowly is the key to sensible running and maintaining the regime. This will enable you to prevent injuries.

If this schedule seems too easy, choose the run 5km training schedule.

Guidelines:

  • This schedule builds up to running 5km in 13 weeks.
  • Build up slowly and start with 2 training sessions a week. If you want to do more, you can add in a 3rd session.
  • Make sure that you can still talk when running; if this is not possible, reduce your pace.
  •  = running
  •  = walking

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