Week 1

Remember to warm up before running.

  series 1 series 2 series 3 series 4 series 5
  running marching running marching running marching running marching running marching
day 1 1 5 1 5 1 5 1 5 1 5
1-day break
day 2 1,5 4,5 1,5 4,5 1,5 4,5 1,5 4,5 1,5 4,5
1-day break
day 3 2 4 2 4 2 4 2 4 2 4
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.