Maybe a 5-kilometer race for athletes seems to be a minor load, but for those who have never run before, this is a very difficult task. In fact, very few people who do not go in for sports will be able to run 5 kilometers without stopping.

However, this 4-week plan will help you confidently overcome this serious distance.

Week 1.

Monday, Wednesday (or Tuesday, Thursday):.

Go 1.5 km before the start of the race. Then run 700-800 meters. Again walk 1.5 km.

Friday Saturday):.

Run 1.5 kilometers at any rate that you can stand for running without stopping.

Week 2.

Monday, Wednesday (or Tuesday, Thursday):.

Run 700-800 meters. Then walk 1.5 km. Then again run 700-800 meters.

Friday Saturday):.

Run 2.5 kilometers at any pace that you can stand for running without stopping.

Week 3.

Monday, Wednesday (or Tuesday, Thursday):.

Run 1.5 miles. Then walk 700 meters. Then again run 1.5 km.

Friday Saturday):.

Run 3.5 kilometers at any rate that you can stand for running without stopping.

Week 4.

Monday, Wednesday (or Tuesday, Thursday):.

Run for 3 km in a row without stopping.

Friday Saturday):.

Preparation is complete! You have already gone through 11 workouts with a gradually increasing load. Now run 5 kilometers at any rate that you can withstand for a run without stopping.

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