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In 21 weeks, this program allows most people to start running (or start again) continuously for 30 minutes.
During this seven-week phase, you’ll start incorporating running into your walking very gradually, so that your body mechanics can adapt smoothly without pushing too hard. In this last phase, we extend the continuous running periods until we finally run for 30 minutes without walking. As the weeks progress, you’ll gradually increase the amount of time running and reduce the amount of time walking.

The running sessions must be done at moderate intensity (a good test of your intensity is to ensure you can still talk while you run). This is the time to concentrate on your running technique and to incorporate flexibility and strengthening routines into your schedule. For the total length of the training (which is no longer indicated), simply walk 10 minutes before running and finish with five to 10 minutes of walking.
On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance.

Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

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