Description

INCLUDE 3 DIFFERENT 12 WEEKS RUNNING PLANS:

– PLAN 1: from couch to 5 km

– PLAN 2: sub 30 min 5 km

-PLAN 3: as fast as possible

3-6 workouts per week, depending on the plan. Include stretching.

The weekly kilometres depend on the program, the speed and the fitness level of the runner, the programs contain runs based on both distance and time, and faster runners have slightly higher weekly kilometres. The number of runs increases steadily a little bit all the time, also the speed development during the program naturally increases the number of kilometres a little.