C25k_Arabic | Couch to 5k - C25K Running Program

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من الأريكة إلى 5 كيلومتر

Thanks go to Muhammad for translating the program from English to Arabic 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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التدريب 3	التدريب 2	التدريب 1	الاسبوع
المشي السريع لمدة 5 دقائق من أجل الإحماء (تسخين العضلات). بعدها التناوب بين الهرولة (ركض بطيء) لمدة 60 ثانية والمشي لمدة 90 ثانية لفترة زمنية مقدارها 20 دقيقة.	المشي السريع لمدة 5 دقائق من أجل الإحماء (تسخين العضلات). بعدها التناوب بين الهرولة (ركض بطيء) لمدة 60 ثانية والمشي لمدة 90 ثانية لفترة زمنية مقدارها 20 دقيقة.	المشي السريع لمدة 5 دقائق من أجل الإحماء (تسخين العضلات). بعدها التناوب بين الهرولة (ركض بطيء) لمدة 60 ثانية والمشي لمدة 90 ثانية لفترة زمنية مقدارها 20 دقيقة.	1
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها التناوب بين الهرولة لمدة 90 ثانية والمشي لمدة دقيقتين لفترة زمنية مقدارها 20 دقيقة.	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها التناوب بين الهرولة لمدة 90 ثانية والمشي لمدة دقيقتين لفترة زمنية مقدارها 20 دقيقة.	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها التناوب بين الهرولة لمدة 90 ثانية والمشي لمدة دقيقتين لفترة زمنية مقدارها 20 دقيقة.	2
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها تكرير سلسلة الخطوات التالية مرتين: –الهرولة 200 متر (أو 90 ثانية( –المشي 200 متر (أو 90 ثانية( –الهرولة 400 متر (أو 3 دقائق( –المشي 400 متر (أو 3 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها تكرير سلسلة الخطوات التالية مرتين: –الهرولة 200 متر (أو 90 ثانية( –المشي 200 متر (أو 90 ثانية( –الهرولة 400 متر (أو 3 دقائق( –المشي 400 متر (أو 3 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها تكرير سلسلة الخطوات التالية مرتين: –الهرولة 200 متر (أو 90 ثانية( –المشي 200 متر (أو 90 ثانية( –الهرولة 400 متر (أو 3 دقائق( –المشي 400 متر (أو 3 دقائق(	3
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 2.5 دقائق( –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 2.5 دقائق( –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 2.5 دقائق( –الهرولة 400 متر (أو 3 دقائق( –المشي 200 متر (أو 90 ثانية( –الهرولة 800 متر (أو 5 دقائق(	4
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 3.2 كم (أو 20 دقيقة) بدون المشي.	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 1.2 كم (أو 8 دقائق( –المشي 800 متر (أو 5 دقائق( –الهرولة 1.2 كم (أو 8 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 3 دقائق( –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 3 دقائق( –الهرولة 800 متر (أو 5 دقائق(	5
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 3.6 كم (أو 25 دقيقة) بدون المشي.	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 1.6 كم (أو 10 دقائق( –المشي 400 متر (أو 3 دقائق( –الهرولة 1.6 كم (أو 10 دقائق(	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها: –الهرولة 800 متر (أو 5 دقائق( –المشي 400 متر (أو 3 دقائق( –الهرولة 1.2 كم (أو 8 دقائق( –المشي 400 متر (أو 3 دقائق( –الهرولة 800 متر (أو 5 دقائق(	6
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4 كم (أو 25 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4 كم (أو 25 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4 كم (أو 25 دقيقة).	7
المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4.5 كم (أو 28 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4.5 كم (أو 28 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 4.5 كم (أو 28 دقيقة).	8
التدريب الأخير ! مبارك! المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 5 كم (أو 30 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 5 كم (أو 30 دقيقة).	المشي السريع لمدة 5 دقائق من أجل الإحماء. بعدها الهرولة 5 كم (أو 30 دقيقة).	9

   
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