Rest, important things

As you can see there are three trainings per week. It's very important to rest between the trainings. You can go on Monday, Wednesday and Friday. Than you have the weekend off and on Tuesday and Thursday you don't have to run either.

The first kilometers are the hardest, but when you carry on you'll be happy at the end. You'll be very satisfied when you go in the shower. Before you go running you have to do a warmingup, and after you run you have to do a cooling down.

The warming-up exists of doing some stretching, while the cooling-down is walking and stretching. It takes about 10 minutes each.

The first lesson

You deside starting? Ok, here 's the scheme for week 1:

Week 1:
Training 1: 1 minute Running, 1 minute Walking, 1' R, 1' W, 2' R, 2' W, 2' R, 2' W, 3' R, 3' W

Training 2: 1 minute Running, 1 minute Walking, 1' R, 1' W, 2' R, 2' W, 3' R, 3' W, 3' R, 3' W

Training 3: 1 minute Running, 1 minute Walking, 2' R, 2' W, 2' R, 2' W, 3' R, 3' W, 3' R, 3' W

Good luck!

Start To Run: what is it?

Start to Run is a program to begin with running, it goes from 0 to 5 kilometers in 10 weeks. Most people who decide to start running are too enthusiastic and too fast.
With this program you have to train 3 times a week max, for 1/2h per session. The lessons consist of walking and running. To know if you're running to fast, you can do the talk test. You must be able to speak normally when you're running. The only thing you need are running shoes, a little bit of motivation and some time. For running, you must take time, there's no excure! So, are you ready?