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5K Runner: 0 to 5K in 8 Weeks?
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looks like 5k runner
5K Runner: 0 to 5K in 8 Weeks. Couch potato to 5K - Apps on Google Play
If you're on Android, I use this app - https://play.google.com/store/apps/details?id=com.clearskyapps.fitnessfamily.Run5K
First four runs are free, I bought the paid version because it worked for me. I really like how it tells you the halfway point and gives you motivation during the run. It really helps.
I have used this app: https://play.google.com/store/apps/details?id=com.clearskyapps.fitnessfamily.Run5K&hl=nl
It does just what you searched for. It even has a button in the GUI to open Spotify.
Yeah, I got an app, it tells me when to run and when to walk, basically you start off running for like 30sec to a minute, and then rest for a minute and a half, and then run again, and so on for like half an hour, and then next week you'r running more and walking less until eventually you're running 10 minutes nonstop, and then next week you're running 13 minutes and at the end you run 30 minutes nonstop. It's not so much about distance but about building your stamina up so you can run long ass distances without having to stop.
The app I use is called 5K Runner
https://play.google.com/store/apps/details?id=com.clearskyapps.fitnessfamily.Run5K&hl=pt
I used the Fitness22 apps (both IOS and Android versions) and would recommend them highly. Very affordable with a one time pay option. It lets you know when to walk and when to run while playing your own music.
Other tips - Go at your own pace. If it's too hard repeat the previous run. There were many weeks where I repeated them since I didn't feel ready to move to the next week. - Sleep is very important. A minimum of 8hrs and more the better. You will feel less hungry during the day. - Try to wake up at the same time everyday - Stop using devices at night before sleep - I preferred running in the morning after a glass of water and broke fast with Oats and fruit followed by tea/coffee - Measured my weight every morning - Slowly cut down on all the sugar to avoid the binging/craving
I found Netflix movies to be my achilles heel. I just couldn't stop the cravings when watching a movie. Go figure.
Couch to 5K Android - https://play.google.com/store/apps/details?id=com.clearskyapps.fitnessfamily.Run5K
iPhone - https://apps.apple.com/il/app/couch-to-5k-runner/id448357306
This book changed my life - https://www.goodreads.com/book/show/37534452-the-circadian-code
There is a c25k android wear app
https://play.google.com/store/apps/details?id=com.clearskyapps.fitnessfamily.Run5K