How to start running

Week 12

Remember to warm up before running.

  series 1 series 2
  running marching running marching
day 1 19 1,5 19  
1-day break
day 2 19 1 19  
1-day break
day 3 20 1 20  
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.


Well Done on Finishing Your Running Program!

Great job on finishing your running program! You've worked hard, and now it's time to have some fun with your running.

You're ready to go out and enjoy your runs. Running isn't just good for your body, but it also helps you feel good inside. It can be your happy time, where you can enjoy being outdoors and moving your body.

Remember to run often. It's not only good for your health, but it makes you feel great too. When you run, you can feel more positive and strong in your mind and body.

So, put on your running shoes and go for a run. Feel the breeze, find a nice pace, and just enjoy it. You have the whole road ahead of you, full of new adventures.

Running can be fun, and you've got everything you need to enjoy it. So, go ahead, start running, and have a great time!

Happy Running!

Best Wishes,

A Friend Who Loves Running