The chosen training program originates from America and is called "Couch to 5k", which can be translated as "From the couch to 5 km".
About a year ago, information about this program appeared online, and it has already attracted a lot of attention. The program consists of nine training weeks. Each week includes three 30-minute sessions alternating between running and walking. The first workouts are predominantly occupied with walking, but from session to session, the non-stop running time increases. This change can be tracked in the training schedule. The developers of the "Couch to 5k" program assure that after its completion, everyone will be able to run for 30 minutes without stopping and cover a distance of approximately 5 kilometers.
Now the internet is filled with positive reviews from beginner runners who have tried the new technique. Their words inspired me to start training. There are only two weeks left until the end of the sessions, and I am confident in my absolute success. I calmly run for 25 minutes without interruption, so my goal is almost achieved, although more than a month ago I still didn't fully believe in my strength. Now I can confidently say - the program works! You just need to get off the couch.
Tips from personal experience for beginners
Don't give up! The temptation to quit everything immediately after the first workout is very strong. However, it can also arise after any other workout, so you need to apply all your willpower. The training week starts with the most challenging session, where the load increases. But on the second workout, you already feel more confident, and on the third, you easily cope with the task. This is only the case if you don't abandon the sessions.
Slow down. My main mistake during the first runs was increasing the speed to the limit. This is definitely not worth doing, as the duration of the run without stopping is more important than the speed. The main task is to run for the prescribed time in the program, not to collapse from exhaustion, having overcome only a small part. Experts recommend taking the slowest pace.
Add beauty. Watch other runners, enjoy watching competitions. Observing the movements of leading athletes is truly a pleasant activity. This beautiful leg extension forward and landing on a slightly bent knee... At first, you may not be able to recreate what you see accurately, but when I try to imitate the winners, I feel how easy it becomes to run.
Second part how I learned to run