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Start with a 5k goal
Create an Action plan with time line
- The first week: start walk one mile, every other day approx 20-30 minutes average
- 2nd week: walk 3/4 mile, run the 1/4 mile at a slow pace
- 3rd week: walk 1/2 mile, run the 1/2 mile at a 20-minute average
- 4th-week walk 1/4 mile run the 3/4 mile at an 18-minute average
The second Mile
The 5th week: run the 2 miles without walking every other day on a 12 minutes mile average. Do this for 5-8 weeks.
The 5k /3.1 mile
The 9 weeks: run the entire 5k without walking in 10 minutes miles on average. Do this for 10-12 weeks.
Congrats you are ready to do a 5k in a race environment. Now Its time to enlarge your vision from a 5k to 10k, then to a half-marathon.
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