To run 5 kilometers without injury, it's not just about willpower. It requires a well-planned training regimen. In this EP.7, you will find the answers. Coach Simon We will unveil a dedicated running training schedule designed specifically for new runners, empowering you to build a systematic fitness foundation while enjoying every step of your journey.00:00]

Secret 4-Day Per Week Training Formula: Coach Simon recommends a training regimen that emphasizes balance to prevent overtraining injuries.00:32]:

  • Run and Rest: One-day run, one-day rest to allow the body to recover.00:41]

  • Weekend Holiday: Focus on continuous training to help your body adapt to distance [00:41]

  • Run-Walk Philosophy: In the initial phase, we will use a "run then walk" pattern, such as running for 1 minute and walking for 2 minutes, alternating for 8 rounds.01:18As your body becomes more fit, gradually increase your running volume while reducing walking.01:02]

Daily Training Routine: Every time you go out to train according to your plan, please follow these steps:01:10]:

  1. Warm-up 5 minutes: Active Warm-up for the Body, as taught in EP.4

  2. Training Period: Run and walk according to the numbers specified in the training schedule.

  3. Cool down 5 minutes: Walk gently to lower body temperature and help muscles relax [01:26]

Confidently step into VING: Consistent adherence to the training schedule paired with shoes that provide excellent foot support. running sandals VING Reduces cumulative impact from alternating walking and running, effectively preventing injury. Shoes And you will definitely finish 5 km within 4 weeks!01:32]

Summary: If you have not yet created a training schedule, scan the QR code in the video clip to download your training plan immediately.00:12Then come together to enjoy your own progress alongside the VING family!