Trainingsplan Start to Run starting on 28 October 2024
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Thursday 21-Nov (Week 4) WU 5' walk 2x (3' run, 2' walk) 2x (4' run, 3' walk) 2x (3' run, 2' walk) CD 5' walk |
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Saturday 23-Nov (Week 4) WU 5' walk 2x (3' run, 2' walk) 2x (4' run, 3' walk) 2x (3' run, 2' walk) CD 5' walk |
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Tuesday 26-Nov (Week 5) WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
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Thursday 28-Nov (Week 5) WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
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Saturday 30-Nov (Week 5) WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
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Tuesday 3-Dec (Week 6) WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
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Thursday 5-Dec (Week 6) WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
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Saturday 7-Dec (Week 6) WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
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Tuesday 10-Dec (Week 7) WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
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Thursday 12-Dec (Week 7) WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
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Saturday 14-Dec (Week 7) WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
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Tuesday 17-Dec (Week 8) WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
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Thursday 19-Dec (Week 8) WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
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Saturday 21-Dec (Week 8) WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
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Tuesday 24-Dec (Week 9) WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
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Thursday 26-Dec (Week 9) WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
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Saturday 28-Dec (Week 9) WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
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Tuesday 31-Dec (Week 10) WU 5' walk 28' run Add 1' or 2' break if needed |
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Thursday 2-Jan (Week 10) WU 5' walk 30' run Add 1' or 2' break if needed |
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Sunday 5-Jan (Week 10) 5K run |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| 1 |
28-Oct |
29-Oct WU: 5' walk 1' run, 1' walk 4x(2' run, 2' walk) 1' run, 1' walk CD: 5' walk |
30-Oct |
31-Oct WU: 5' walk 1' run, 1' walk 4x(2' run, 2' walk) 1' run, 1' walk CD: 5' walk |
1-Nov |
2-Nov WU: 5' walk 1' run, 1' walk 4x(2' run, 2' walk) 1' run, 1' walk CD: 5' walk |
3-Nov |
| 2 |
4-Nov |
5-Nov WU: 5' walk 2x (1' run, 1' walk) 2x (2' run, 2' walk) 2x (3' run, 3' walk) CD: 5' walk |
6-Nov |
7-Nov WU: 5' walk 2x (1' run, 1' walk) 2x (2' run, 2' walk) 2x (3' run, 3' walk) CD: 5' walk |
8-Nov |
9-Nov WU: 5' walk 2x (1' run, 1' walk) 2x (2' run, 2' walk) 2x (3' run, 3' walk) CD: 5' walk |
10-Nov |
| 3 |
11-Nov |
12-Nov WU: 5' walk 2x (2' run, 2' walk) 4' run, 3' walk 2x (3' run, 3' walk) |
13-Nov |
14-Nov WU: 5' walk 2x (2' run, 2' walk) 4' run, 3' walk 2x (3' run, 3' walk) |
15-Nov |
16-Nov WU: 5' walk 2x (2' run, 2' walk) 4' run, 3' walk 2x (3' run, 3' walk) |
17-Nov |
| 4 |
18-Nov |
19-Nov WU 5' walk 2x (3' run, 2' walk) 2x (4' run, 3' walk) 2x (3' run, 2' walk) CD 5' walk |
20-Nov |
21-Nov WU 5' walk 2x (3' run, 2' walk) 2x (4' run, 3' walk) 2x (3' run, 2' walk) CD 5' walk |
22-Nov |
23-Nov WU 5' walk 2x (3' run, 2' walk) 2x (4' run, 3' walk) 2x (3' run, 2' walk) CD 5' walk |
24-Nov |
| 5 |
25-Nov |
26-Nov WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
27-Nov |
28-Nov WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
29-Nov |
30-Nov WU 5' walk 4' run, 3' walk 2x (5' run, 3' walk) 4' run, 3' walk |
1-Dec |
| 6 |
2-Dec |
3-Dec WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
4-Dec |
5-Dec WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
6-Dec |
7-Dec WU 5' walk 5' run, 2' walk 2x (7' run, 2' walk) 5' run, 2' walk |
8-Dec |
| 7 |
9-Dec |
10-Dec WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
11-Dec |
12-Dec WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
13-Dec |
14-Dec WU 5' walk 8' run, 2' walk 10' run, 3' walk 8' run, 2' walk |
15-Dec |
| 8 |
16-Dec |
17-Dec WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
18-Dec |
19-Dec WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
20-Dec |
21-Dec WU 5' walk 2x(11' run, 2' walk) 8' run, 1' walk |
22-Dec |
| 9 |
23-Dec |
24-Dec WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
25-Dec |
26-Dec WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
27-Dec |
28-Dec WU 5' walk 2x(13' run, 2' walk) 8' run, 1' walk |
29-Dec |
| 10 |
30-Dec |
31-Dec WU 5' walk 28' run Add 1' or 2' break if needed |
1-Jan |
2-Jan WU 5' walk 30' run Add 1' or 2' break if needed |
3-Jan |
4-Jan |
5-Jan 5K run |