AFG PRO 7.2 AT Manuel Du Propriétaire page 23

3) MY FIRST 5K: This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise
routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina and
giving you the confidence it takes to complete your first 5k.
Week Workout #1 Workout #2
1 5 minute warmup 5 minute warmup
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
5 minute cooldown 5 minute cooldown
2 5 minute warmup 5 minute warmup
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
5 minute cooldown 5 minute cooldown
3 5 minute warmup 5 minute warmup
1.5 minute jog 1.5 minute jog
1.5 minute walk 1.5 minute walk
3 minute jog 3 minute jog
3 minute walk 3 minute walk
1.5 minute jog 1.5 minute jog
1.5 minute walk 1.5 minute walk
3 minute jog 3 minute jog
3 minute walk 3 minute walk
5 minute cooldown 5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Workout #3
Week Workout #1
5 minute warmup 4 5 minute warmup
1 min jog
3 minute jog
1.5 min walk 1.5 minute walk
1 min jog
5 minute jog
1.5 min walk 2.5 minute walk
1 min jog
3 minute jog
1.5 min walk 1.5 minute walk
1 min jog
5 minute jog
1.5 min walk 5 minute cooldown
1 min jog
1.5 min walk 5 5 minute warmup
1 min jog
5 minute jog
1.5 min walk 3 minute walk
1 min jog
5 minute jog
1.5 min walk 3 minute walk
1 min jog
5 minute jog
1.5 min walk 5 minute cooldown
5 minute cooldown
6 5 minute warmup
5 minute warmup 5 minute jog
1.5 minute jog 3 minute walk
2 minute walk 8 minute jog
1.5 minute jog 3 minute walk
2 minute walk 5 minute jog
1.5 minute jog 5 minute cooldown
2 minute walk
1.5 minute jog 7 5 minute warmup
2 minute walk 25 minute jog
1.5 minute jog 5 minute cooldown
2 minute walk
1.5 minute jog 8 5 minute warmup
2 minute walk 28 minute jog
5 minute cooldown 5 minute cooldown
5 minute warmup 9 5 minute warmup
1.5 minute jog 30 minute jog
1.5 minute walk 5 minute cooldown
3 minute jog
3 minute walk Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
1.5 minute jog
1.5 minute walk
3 minute jog
3 minute walk
5 minute cooldown
Workout #2 Workout #3
5 minute warmup 5 minute warmup
3 minute jog 3 minute jog
1.5 minute walk 1.5 minute walk
5 minute jog 5 minute jog
2.5 minute walk 2.5 minute walk
3 minute jog 3 minute jog
1.5 minute walk 1.5 minute walk
5 minute jog 5 minute jog
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
5 minute jog 5 minute jog
3 minute walk 3 minute walk
5 minute jog 5 minute jog
3 minute walk 3 minute walk
5 minute jog 5 minute jog
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
10 minute jog 25 minute jog
3 minute walk 5 minute cooldown
10 minute jog
5 minute cooldown
5 minute warmup 5 minute warmup
25 minute jog 25 minute jog
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
28 minute jog 28 minute jog
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
30 minute jog 30 minute jog
5 minute cooldown 5 minute cooldown
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