C25k_Finnish | Couch to 5k - C25K Running Program

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Sohvalta 5K-lenkille

Thanks go to Nina for translating the program from English to Finnish 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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Viikko	Harjoitus 1	Harjoitus 2	Harjoitus 3
1	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 60 sekuntia, kävele 90 sekuntia, yhteensä 20 minuutin ajan.	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 60 sekuntia, kävele 90 sekuntia, yhteensä 20 minuutin ajan.	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 60 sekuntia, kävele 90 sekuntia, yhteensä 20 minuutin ajan.
2	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 90 sekuntia, kävele 2 minuuttia, yhteensä 20 minuutin ajan.	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 90 sekuntia, kävele 2 minuuttia, yhteensä 20 minuutin ajan.	Lämmittele kävelemällä reippaasti 5 minuuttia. Vuorotellen hölkkää 90 sekuntia, kävele 2 minuuttia, yhteensä 20 minuutin ajan.
3	Lämmittele kävelemällä reippaasti 5 minuuttia, tee sitten kaksi kertaa seuraavasti: – Hölkkää 200 metriä(tai 90 sekuntia) – Kävele 200 metriä(tai 90 sekuntia) – Hölkkää 400 metriä(tai 3 minuuttia) – Kävele 400 metriä(tai 3 minuuttia)	Lämmittele kävelemällä reippaasti 5 minuuttia, tee sitten kaksi kertaa seuraavasti: – Hölkkää 200 metriä(tai 90 sekuntia) – Kävele 200 metriä(tai 90 sekuntia) – Hölkkää 400 metriä(tai 3 minuuttia) – Kävele 400 metriä(tai 3 minuuttia)	Lämmittele kävelemällä reippaasti 5 minuuttia, tee sitten kaksi kertaa seuraavasti: – Hölkkää 200 metriä(tai 90 sekuntia) – Kävele 200 metriä(tai 90 sekuntia) – Hölkkää 400 metriä(tai 3 minuuttia) – Kävele 400 metriä(tai 3 minuuttia)
4	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 400 m(tai 3 min) – Kävele 200 m(tai 90 s) – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 2 min 30 s) – Hölkkää 400 m(tai 3 min) – Kävele 200 m (tai 90 s) – Hölkkää 800 m (tai 5 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 400 m(tai 3 min) – Kävele 200 m(tai 90 s) – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 2 min 30 s) – Hölkkää 400 m(tai 3 min) – Kävele 200 m (tai 90 s) – Hölkkää 800 m (tai 5 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 400 m(tai 3 min) – Kävele 200 m(tai 90 s) – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 2 min 30 s) – Hölkkää 400 m(tai 3 min) – Kävele 200 m (tai 90 s) – Hölkkää 800 m (tai 5 min)
5	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 3 min) – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 3 min) – Hölkkää 800 m(tai 5 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 1,2 km(tai 8 min) – Kävele 800 m(tai 5 min) – Hölkkää 1,2 km(tai 8 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten hölkkää 3,2 km (tai 20 minuuttia) kävelemättä.
6	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 800 m(tai 5 min) – Kävele 400 m(tai 3 min) – Hölkkää 1,2 km(tai 8 min) – Kävele 400 m(tai 3 min) – Hölkkää 800 m(tai 5 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten: – Hölkkää 1,6 km(tai 10 min) – Kävele 400 m(tai 3 min) – Hölkkää 1,6 km(tai 10 min)	Lämmittele kävelemällä reippaasti 5 minuuttia, sitten hölkkää 3,6km (tai 25 min) kävelemättä.
7	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4 km (tai 25 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4 km (tai 25 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4 km(tai 25 min).
8	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4,5 km (tai 28 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4,5 km (tai 28 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 4,5 km(tai 28 min).
9	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 5 km (tai 30 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 5 km (tai 30 min).	Lämmittele kävelemällä reippaasti 5 minuuttia, hölkkää 5 km(tai 30 min).

   
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