C25k_Danish | Couch to 5k - C25K Running Program

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Couch til 5

Thanks go to Helene-Therese for translating the program from English to Danish 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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Uge	Trænings pas 1	Trænings pas 2	Trænings pas 3
1	Varm op m. 5 min rask Gåtur. Løb i 60 sekunder, gå i 90 sekunder i alt 20 minutter.	Varm op m. 5 min rask Gåtur. Løb i 60 sekunder, gå i 90 sekunder i alt 20 minutter.	Varm op m. 5 min rask Gåtur. Løb i 60 sekunder, gå i 90 sekunder i alt 20 minutter.
2	Varm op m. 5 min rask Gåtur. Løb i 90 sekunder, gå i 2 minutter i alt 20 minutter.	Varm op m. 5 min rask Gåtur. Løb i 90 sekunder, gå i 2 minutter i alt 20 minutter.	Varm op m. 5 min rask Gåtur. Løb i 90 sekunder, gå i 2 minutter i alt 20 minutter.
3	Varm op m. 5 min rask Gåtur, Gennemfør 2 repetitioner af følgende intervaller: – Løb 200 meter, (eller 90 sekunder) – Gå 200 meter (eller 90 sekunder) – Løb 400 meter, (eller 3 minutter) – Gå 400 meter, (eller 3 minutter)	Varm op m. 5 min rask Gåtur, Gennemfør 2 repetitioner af følgende intervaller: – Løb 200 meter, (eller 90 sekunder) – Gå 200 meter (eller 90 sekunder) – Løb 400 meter, (eller 3 minutter) – Gå 400 meter, (eller 3 minutter)	Varm op m. 5 min rask Gåtur, Gennemfør 2 repetitioner af følgende intervaller: – Løb 200 meter, (eller 90 sekunder) – Gå 200 meter (eller 90 sekunder) – Løb 400 meter, (eller 3 minutter) – Gå 400 meter, (eller 3 minutter)
4	Varm op m. 5 min rask gåtur, gennemfør herefter følgende intervaller: – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter)	Varm op m. 5 min rask gåtur, gennemfør herefter følgende intervaller: – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter)	Varm op m. 5 min rask gåtur, gennemfør herefter følgende intervaller: – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 400 meter, (eller 3 minutter) – Gå 200 meter, (eller 90 sekunder) – Løb 800 meter, (eller 5 minutter)
5	Varm op m. 5 min rask Gåtur og: – Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 800 meter (eller 5 minutter)	Varm op m. 5 min rask Gåtur og: – Løb 1,2 kilometer, (eller 8 minutter) – Gå 800 meter, (eller 5 minutter) – Løb 1,2 kilometer, (eller 8 minutter)	Varm op m. 5 min rask Gåtur. Løb herefter i 3,2 kilometer (eller 20 minutter) uden at gå.
6	– Løb 800 meter, (eller 5 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 1,2 kilometer, (eller 8 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 800 meter, (eller 5 minutter)	Varm op m. 5 min rask Gåtur og: – Løb 1,6 kilometer, (eller 10 minutter) – Gå 400 meter, (eller 3 minutter) – Løb 1,6 kilometer, (eller 10 minutter)	Varm op m. 5 min rask Gåtur og: Løb i 3,6 kilometer, (eller 25 minutter) uden at gå.
7	Varm op m. 5 min rask Gåtur og: Løb i 4 kilometer (eller 25 minutter)	Varm op m. 5 min rask Gåtur og: Løb i 4 kilometer (eller 25 minutter)	Varm op m. 5 min rask Gåtur og: Løb i 4 kilometer (eller 25 minutter)
8	Varm op m. 5 min rask Gåtur og: Løb i 4,5 kilometer (eller 28 minutter)	Varm op m. 5 min rask Gåtur og: Løb i 4,5 kilometer (eller 28 minutter)	Varm op m. 5 min rask Gåtur og: Løb i 4,5 kilometer (eller 28 minutter)
9	Varm op m. 5 min rask Gåtur og: Løb i 5 kilometer (eller 30 minutter).	Varm op m. 5 min rask Gåtur og: Løb i 5 kilometer (eller 30 minutter).	Varm op m. 5 min rask Gåtur og: Løb i 5 kilometer (eller 30 minutter).

   
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