RUNNING PROGRAM FOR BEGINNERS
Some things to consider to your practice plan, May 15, 2023
* In your agenda create time for two or three 30 minutes training sessions a week, according to ability and feeling
* If you don't feel you are ready, don't move on to the next week, but repeat the same workout from last week
* In case you feel it's too hard get back to an easier week's training and then progress
* From the twentieth week after the run, you can walk for a minute and then continue running according to your ability
RUNNING PLAN
Run as slow as you can! , May 15, 2023
| week | running minutes | walking minutes | number of repetitions |
|---|---|---|---|
| 0 | 0 | 30 | 1 |
| 1 | 1 | 4 | 6 |
| 2 | 2 | 5 | 4 |
| 3 | 2 | 4 | 5 |
| 4 | 2 | 3 | 6 |
| 5 | 3 | 3 | 5 |
| 6 | 3 | 2 | 6 |
| 7 | 4 | 2 | 5 |
| 8 | 5 | 2 | 4 |
| 9 | 4 | 1 | 6 |
| 10 | 6 | 1 | 4 |
| 11 | 5 | 1 | 5 |
| 12 | 7 | 1 | 4 |
| 13 | 6 | 1 | 5 |
| 14 | 8 | 2 | 3 |
| 15 | 9 | 1 | 3 |
| 16 | 10 | 2 | 3 |
| 17 | 12 | 3 | 2 |
| 18 | 13 | 2 | 2 |
| 19 | 14 | 1 | 2 |
| 20 | 20 | 10 | 1 |
| 21 | 25 | 5 | 1 |
| 22 | 30 | 0 | 1 |
Adi Donner
My name is Adi Donner and I am a full stack I like to practice 5K running twice a week. I learned long running from the late philaharminc trumpet player Ilan Eshed, who was my teacher how to gradually increase running effort in a healthy and fun way I want to share my hobby with you which can help you have better concentration and good life habits.