Run 5km in 23min in 8 weeks
Progress 9%
Tasks (5/56)
Week 1
Day 2: Run 50min
Day 1: Rest
Day 3: Rest
Day 4: warm-up 10min slow run; 6x400m in 01:48min with 2min walk; 10min slow run cool-down
Day 5: Rest
Day 6: Rest
Day 7: Run 60min slow
Week 2
Day 8: Rest
Day 9: warm-up 10min slow run; 6x500m in 02:18min with 2min walk; 10min slow run cool-down
Day 10: Rest
Day 11: Run 40min
Day 12: Rest
Day 13: Rest
Day 14: Run 60min
Week 3
Day 15: Run 40min
Day 16: warm-up 10min slow run; 8x400m in 01:48min with 2min walk; 10min slow run cool-down
Day 17: Rest
Day 18: Run 40min
Day 19: Rest
Day 20: Run 60min
Day 21: Rest
Week 4
Day 22: Rest
Day 23: Run 40min
Day 24: warm-up 10min slow run; 10x400m in 01:48min with 2min walk; 10min slow run cool-down
Day 25: Rest
Day 26: Run 40min
Day 27: Rest
Day 28: Run 60min slow; 3x graduation run
Week 5
Day 29: Rest
Day 30: Run 40min
Day 31: Rest
Day 33: Rest
Day 34: Run 45min
Day 32: warm-up 10min slow run; 10x500m in 02:18min with 2min walk; 10min slow run cool-down
Day 35: Run 60min slow
Week 6
Day 36: Rest
Day 37: warm-up 10min slow run; 4x1000m in 04:40min with 3min walk; 10min slow run cool-down
Day 38: Rest
Day 39: Run 35min
Day 40: Rest
Day 41: Run 10min slow, 20min fast, 10min slow
Day 42: Run 50min slow
Week 7
Day 43: Rest
Day 44: Run 40min slow
Day 45: Rest
Day 46: warm-up 10min slow run; 10x200m in 0:50 min with 1min walk; 10min slow run cool-down
Day 47: Rest
Day 48: Run 50min
Day 49: Rest
Week 8
Day 50: Rest
Day 51: warm-up 10min slow run; 5x500m in 02:10min with 2min walk; 10min slow run cool-down
Day 52: Rest
Day 53: Run 20min
Day 54: Rest
Day 55: Run 10min slow; 5x graduation run
Day 56: Run 5km in 23min
To-do
in progress
>1y overdue
Oct 11 - Dec 5, 2020 • 56 days