Challenge! My First 5K Finish (Goal Setting & 6-Week Training Plan)! 🏃‍♂️🎯✨ EP.13

Описание: Challenge! My First 5K Finish (Goal Setting & 6-Week Training Plan)! 🏃‍♂️🎯✨

✔️ If the 20-minute run was your 'beginner escape,' then finishing a 5K is like your graduation ceremony into the world of running!
✔️ This is the perfect next step for those who successfully completed Episode 7's '20-Minute Running Challenge'!
✔️ With the fitness you have from running 20 minutes, anyone can joyfully complete a 5K in just six weeks with a structured training plan!
✔️ The goal of this 6-week plan is not to set a speed record, but to have an enjoyable completion!
✔️ Weeks 1-2: Distance adaptation phase (5-minute runs → 8-minute runs, total 24 minutes)
✔️ Week 3: Build endurance (10-minute runs 2x + 5-minute addition)
✔️ Week 4: 25-minute continuous running challenge (80% of 5K finish fitness achieved)
✔️ Week 5: 30-minute continuous running (90%+ of 5K finish fitness achieved)
✔️ Week 6: Race simulation (20-minute rest + 40-minute continuous running)
✔️ 3 Key Success Tips: Maintain 'conversation pace' from Episode 6, start 'Long Run' training, remember sleep importance from Episode 11!
✔️ Race Day Tips: Never try anything new, wear familiar clothes and shoes, eat 2 hours before, arrive early!

💡 The overwhelming sense of accomplishment you'll feel when you cross that 5K finish line, with people cheering you on, is an amazing experience that will change your life.

Based on three running days a week, and it's even more effective if you do some light walking or the strength exercises from Episode 8 on your off days. Let's start running towards that goal today! For more detailed training methods and success tips, check out the full video in the description below! Stay vibrant! ✨

References: Running training guides, real midlife runner experiences, race preparation know-how