Giao an nay duoc thiet ke theo phuong phap xen ke di bo va chay bo, dan dan tang ti le chay len de co the ban thich nghi.
Tuan 1-2: Khoi dong - 3 buoi/tuan - Xen ke: chay 1 phut, di bo 2 phut x 10 hiep - Thoi gian: 30 phut/buoi
Tuan 3-4: Tang cuong - Xen ke: chay 2 phut, di bo 1 phut x 8 hiep - Them 1 buoi chay nhe 20 phut
Tuan 5-6: Chay lien tuc - Chay lien tuc 20-25 phut - Toc do: co the noi chuyen duoc (conversational pace)
Tuan 7: Thu thach - Chay 4K khong nghi - Tang khoang cach dan dan
Tuan 8: Hoan thanh 5K - Chay 5K dau tien! - Dung quan tam den toc do, chi can ve dich
Luu y: Luon khoi dong 5-10 phut truoc va gian co 5-10 phut sau moi buoi chay.