C25k_Bulgarian | Couch to 5k - C25K Running Program

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Couch to 5k in Bulgarian

Thanks go to Zornica for translating the program from English to Bulgarian for us.

Before you lace up those running shoes, I strongly advise you to consult with your healthcare provider. Although the program is structured to accommodate beginners, everyone’s health and physical condition is unique, and what works for one person might not work for another. Read more.

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Седмица	Тренировка 1	Тренировка 2	Тренировка 3
1	Бързо вървене за загрявка 5 мин. Редуване на 60 сек бягане и 90 сек бягане за общо 20 мин.	Бързо вървене за загрявка 5 мин. Редуване на 60 сек бягане и 90 сек бягане за общо 20 мин.	Бързо вървене за загрявка 5 мин. Редуване на 60 сек бягане и 90 сек бягане за общо 20 мин.
2	Бързо вървене за загрявка 5 мин. Редуване на 90 сек бягане и 2 мин бягане за общо 20 мин.	Бързо вървене за загрявка 5 мин. Редуване на 90 сек бягане и 2 мин бягане за общо 20 мин.	Бързо вървене за загрявка 5 мин. Редуване на 90 сек бягане и 2 мин бягане за общо 20 мин.
3	Бързо вървене за загрявка 5 мин, следвано от 2 повторения от: * Бягане 200 метра(или 90 сек) * Вървене 200 метра (или 90 сек) * Бягане 400 метра(или 3 мин) * Вървене 400 метра (или 3 мин)	Бързо вървене за загрявка 5 мин, следвано от 2 повторения от: * Бягане 200 метра(или 90 сек) * Вървене 200 метра (или 90 сек) * Бягане 400 метра(или 3 мин) * Вървене 400 метра (или 3 мин)	Бързо вървене за загрявка 5 мин, следвано от 2 повторения от: * Бягане 200 метра(или 90 сек) * Вървене 200 метра(или 90 сек) * Бягане 400 метра(или 3 мин) * Вървене 400 метра(или 3 мин)
4	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 2-1/2 мин) * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 минути)	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 2-1/2 мин) * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 минути)	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 2-1/2 мин) * Бягане 400 метра(или 3 мин) * Вървене 200 метра (или 90 сек) * Бягане 800 метра(или 5 минути)
5	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 3 мин) * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 3 мин) * Бягане 800 метра(или 5 мин)	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 1.2 km(или 8 мин) * Вървене 800 метра (или 5 мин) * Бягане 1.2 km(или 8 мин)	Бързо вървене за загрявка 5 мин, следвано от 3.2 км (или 20 мин) бягане, без вървене.
6	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 800 метра(или 5 мин) * Вървене 400 метра (или 3 мин) * Бягане 1.2 км(или 8 мин) * Вървене 400 метра (или 3 мин) * Бягане 800 метра(или 5 мин)	Бързо вървене за загрявка 5 мин, следвано от: * Бягане 1.6 km(или 10 мин) * Вървене 400 метра (или 3 мин) * Бягане 1.6 km(или 10 мин)	Бързо вървене за загрявка 5 мин, следвано от 3.6 км (или 25 мин) бягане, без вървене.
7	Бързо вървене за загрявка 5 мин, следвано от 4 км (или 25 мин) бягане.	Бързо вървене за загрявка 5 мин, следвано от 4 км (или 25 мин) бягане.	Бързо вървене за загрявка 5 мин, следвано от 4 км (или 25 мин) бягане.
8	Бързо вървене за загрявка 5 мин, следвано от 4.5 км (или 28 мин) бягане.	Бързо вървене за загрявка 5 мин, следвано от 4.5 км (или 28 мин) бягане.	Бързо вървене за загрявка 5 мин, следвано от 4.5 км (или 28 мин) бягане.
9	Бързо вървене за загрявка 5 мин, следвано от 5 км (или 30 мин) бягане.	Бързо вървене за загрявка 5 мин, следвано от 5 км (или 30 мин) бягане.	Последната тренировка! Поздравления! Бързо вървене за загрявка 5 мин, следвано от 5 км (или 30 мин) бягане.

   
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