Did you ever dream about running five kilometers without a break?

This program could well turn you into a 5k runner with a pace of about 7 minutes per kilometer in just about eight weeks.

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Why Is Jogging An Excellent Fitness Training

Jogging is an excellent fitness training where you run relaxed at a moderate speed.

What is the difference between jogging and running?

We see them as the same basic exercise activity but with different levels of exertion. When you increase your speed and get out of the range where you still feel relaxed, you switched from jogging to running.

For this program it’s important, that you always try to enjoy the flow of smooth running, keeping your exertion level in the moderate range with a heart rate around 60% of your maximum heart rate.

Program Summary:

WEEK 1

DAY 1: Start with a slow one-minute run followed by 1.5 minutes walking. Repeat six times.

DAY 2: A slow one-minute run followed by 1.5 minutes walking. Try to repeat eight times.

DAY 3: A slow one-minute run followed by 1.5 minutes walking. Repeat eight times.

CONGRATULATIONS – This makes you a 5k runner!

Program Detailed Structure

15 Min 1R + 1.5W (6 Times)
20 Min 1R + 1.5W (8 Times)
20 Min 1R + 1.5W (8 Times)

21 Min 1.5R + 2W (6 Times)
21 Min 1.5R + 2W (6 Times)
18 Min 1.5R + 1.5W (6 Times)

16 Min 1.5R + 1.5W + 2.5R + 2.5W + 2.5R + 2.5W + 1.5R + 1.5W (1 Time)
18 Min 1.5R + 1.5W + 2.5R + 2.5W + 3R + 3W + 2R + 2W (1 Time)
19 Min 2R + 2W + 3R + 3W + 3R + 2W + 2R + 2W (1 Time)

Exercise List:

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Last Updated: October 9, 2017