COUCH TO 5KM PROGRAM

Setting up your blocks

Before starting,
know your 5 key components

1. Your 'right' effort level
2. How to 'Walk'
3. The Walk:Run Method
4. How to 'Run'
5. Committing to 'Time'

1. Your 'Right' Effort Level.

All movement is performed at your 'easy' conversational effort.

Never catch yourself breathing too heavily, experiencing a muscle sting, or unable to continue employing your best form.

2. How to 'Walk'.

Walk briskly but always remaining within your conversational effort level.

Work your upper body rhythm together with your strong leg drive - again - all at your controlled intensity.

3. The Walk:Run Method

W:R e.g. 4:1

4 minutes Walk (briskly)
1 minute Run (easily)

The following of your increasing Walk:Run ratio is the key ingredient towards your development.

4. Born to Run

Employ a shorter and lower to the ground stride.
Slightly increase your stride rate by shuffling towards lowering the cost of impact per stride.

You are taking a softer landing baby step - again - all at your easy conversational pced intensity.

5. Committing to Time

Session Time: e.g. 20, means, perform the listed action (walk, Walk:Run, Run) for 20 minutes, only.

Do not prepare via distance.

Open up your program and start.

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