Running??
Week 1-2: Building a Base
Day 1: 20-minute brisk walk
Day 2: Rest
Day 3: 20-minute walk/run (alternate between walking and jogging every 2-3 minutes)
Day 4: Rest
Day 5: 20-minute brisk walk
Day 6: 20-minute walk/run
Day 7: Rest
Week 3-4: Increasing Endurance
Day 1: 25-minute brisk walk
Day 2: Rest
Day 3: 25-minute walk/run
Day 4: Rest
Day 5: 25-minute brisk walk
Day 6: 25-minute walk/run
Day 7: Rest
Week 5-6: Pushing Further
Day 1: 30-minute brisk walk
Day 2: Rest
Day 3: 30-minute walk/run
Day 4: Rest
Day 5: 30-minute brisk walk
Day 6: 30-minute walk/run
Day 7: Rest
Week 7-8: Increasing Intensity
Day 1: 35-minute brisk walk
Day 2: Rest
Day 3: 35-minute walk/run (try to increase the running intervals)
Day 4: Rest
Day 5: 35-minute brisk walk
Day 6: 35-minute walk/run
Day 7: Rest
osmosis eision sessions samosas are
Week 9-10: Final Preparations
Day 1: 40-minute brisk walk
Day 2: Rest
Day 3: 40-minute walk/run (focus on increasing running duration)
Day 4: Rest
Day 5: 40-minute brisk walk
Day 6: 40-minute walk/run
Day 7: Re
Week 11-12: Tapering Off
Day 1: 30-minute brisk walk
Day 2: Rest
Day 3: 20-minute walk/run (light and easy)
Day 4: Rest
Day 5: Rest
Day 6: 15-minute walk/jog
Day 7: Race day! Run your 5k!
seem