#running training

Week 1 and the first day of Week 2 are available free on the app! no subscription needed!!! look up C210k by zen labs, its a red square! i recommend using the free vers to start bc it can be tricky to remember which interval youre on as youre doing them Days 2 and 3 of Week 2 are the same as Day 1 so just repeat Week 2 Day 1 three times! (If u decide to download the app for the free days u can skip ahead on the list to WEEK 3!)

⭐️ WEEK 1 ⭐️ (FREE ON APP) Days 1 - 3 (Duration 30 min)

5 min warm up walk 1 min jog 1.30 min walk  1 min jog 1.30 min walk 1 min jog 1.30 min walk 1 min jog 1.30 min walk 1 min jog 1.30 min walk  1 min jog  1.30 walk 5 min cool down walk 

⭐️ WEEK 2 ⭐️ (FIRST DAY FREE ON APP, DAYS 2 AND 3 SAME AS DAY 1) Days 1 - 3 (Duration 31 min)

5 min warm up walk  1.30 min jog 2 min walk 1.30 min jog 2 min walk  1.30 min jog 2 min walk  1.30 min jog 2 min walk  1.30 min jog 2 min walk  1.30 min jog 2 min walk 5 min cool down walk

⭐️ WEEK 3 ⭐️ Days 1 - 3 (Duration 28 min) 5 min warm up walk 1.30 min jog 1.30 min walk 3 min jog 3 min walk 1.30 min jog 1.30 min walk 3 min jog 3 min walk 5 min cool down walk 

⭐️ WEEK 4 ⭐️ Days 1 - 3 (Duration 31 min) 

5 min warm up walk 3 min jog 1.30 min walk 5 min jog 2.5 min walk 3 min jog 1.30 min walk  5 min jog 5 min cool down walk  ⭐️ WEEK 5 ⭐️ Day 1 (Duration 31 min) 

5 min warm up walk  5 min jog 3 min walk 5 min jog 3 min walk 5 min jog 5 min cool down walk  

Day 2 (Duration 31 min) 

5 min warm up walk 8 min jog 5 min walk  8 min jog 5 min cool down walk 

Day 3 (Duration 30 min) 

5 min warm up walk 20 min jog 5 min cool down walk 

⭐️ WEEK 6 ⭐️ Day 1 (Duration 34 min) 

5 min warm up walk 5 min jog 3 min walk  8 min jog 3 min walk  5 min jog  5 min cool down walk 

Day 2 (Duration 33 min) 

5 min warm up walk  10 min jog 3 min walk 10 min jog 5 min cool down walk 

Day 3 (Duration 32 min) 

5 min warm up walk 22 min jog 5 min cool down walk 

⭐️ WEEK 7 ⭐️ Days 1 - 3 (Duration 35 min)

5 min warm up walk 25 min jog  5 min cool down walk 

⭐️ WEEK 8 ⭐️ Days 1 and 2 (Duration 38 min) 

5 min warm up walk  28 min jog 5 min cool down walk 

Day 3 (Duration 40 min) 

5 min warm up walk  30 min jog 5 min cool down walk 

⭐️ WEEK 9 ⭐️ Days 1 -3 (Duration 54 minutes) 

5 min warm up walk  10 min jog 1 min walk  10 min jog 1 min walk  10 min jog 1 min walk  10 min jog 1 min walk  5 min cool down walk 

⭐️ WEEK 10 ⭐️ Days 1 - 3 (Duration 58 min) 

5 min warm up walk  15 min jog 1 min walk  15 min jog 1 min walk  15 min jog  1 min walk  5 min cool down walk 

⭐️ WEEK 11 ⭐️ Days 1 - 3 (Duration 64 min) 5 min warm up walk  17 min jog 1 min walk  17 min jog 1 min walk  17 min jog 1 min walk  5 min cool down walk

⭐️ WEEK 12 ⭐️ Days 1 - 3 (Duration 67 min)

5 min warm up walk  18 min jog 1 min walk  18 min jog 1 min walk  18 min jog 1 min walk  5 min cool down walk 

⭐️ WEEK 13 ⭐️ Day 1 (Duration 56 min)

5 min warm up walk 22 min jog 1 min walk  22 min jog 1 min walk 5 min cool down walk

Day 2 (Duration 62 min)

5 min warm up walk 25 min jog 1 min walk 25 min jog 1 min walk 5 min cool down walk

Day 3 (Duration 72 min) 

5 min warm up walk 30 min jog 1 min walk  30 min jog 1 min walk 

🌟 WEEK 14 🌟 CONGRATS U MADE IT!!!! 🎉🎉 (Duration 70 min!) 

5 min warm up walk 1 hour jog  5 min cool down walk 

once you reach this point then u keep repeating the hour for the three days of the week u jog! i prefer to run every other day to give my body a rest day between each exercise day.