{"componentChunkName":"component---src-page-generic-program-program-js","path":"/en/programs/5bkxi55oNWCRwYIebSnlua/","result":{"data":{"bottom":{"edges":[{"node":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.6666666666666665,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/eff08/0.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/c122a/0.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/fc643/0.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/5a2f5/0.jpg 4320w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/03d34/0.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/a4666/0.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/4243f/0.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/3bf4c/0.webp 4320w","sizes":"(max-width: 3840px) 100vw, 3840px"}}}}]},"allProgram":{"edges":[{"node":{"id":"en_US__349","idParent":349,"description":"Take Gymondo outside with this 5-week audio-only 5K program, which uses a mix of walking, jogging and sprinting intervals to build up your cardiovascular endurance and stamina. Enjoy 20-minute sessions 3 times per week with a build up to 30 minutes the last week. Before you know it, you'll be on your way to running your first 5K. If you're already a runner, this friendly, non-intimidating program will help you improve your speed. Update to the latest app version to get started.","title":"First 5K Run","imageUrl":"https://cdn4.service.prod.gymondo.io/content/5bkxi55oNWCRwYIebSnlua/en-US/","videoUrl":null,"cardio":80,"coordination":5,"mobility":5,"strength":10,"tools":[{"id":19,"name":"No equipment"}],"goal":{"id":15,"name":"Lose Fat","color":"f07580"},"level":1,"durationWeeks":5,"usp":[{"headline":"Perfect for Beginners","body":"Want to run your first 5K? Follow this beginner's 5K training plan to help prepare yourself for your first race."},{"headline":"Designed by Running Coaches","body":"Gymondo's running coaches will push you to reach your 5K goal & provide real-time cues to keep you going strong."},{"headline":"A Step-by-Step Running Plan","body":"You'll build on each session to increase your cardiovascular endurance & stamina throughout the 5-week program. "}],"details":{"similarPrograms":[{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtbcMIYXYH/en-US/","slug":"274-get-in-shape-beginner","title":"Get in Shape Beginner "},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtc3BmjeIT/en-US/","slug":"277-get-in-shape","title":"Get in Shape"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/h1DeyzMA4JRIXrKqs31rT/en-US/","slug":"340-hiit-extreme","title":"HIIT Extreme"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/2FWP0mX0Z02TaA0G48efAd/en-US/","slug":"336-hip-hop-cardio","title":"Hip-Hop Cardio"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtclcU5kiX/en-US/","slug":"278-cardio-core","title":"Cardio Core"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtbLZOx98P/en-US/","slug":"276-fat-burner","title":"Fat Burner"}],"workouts":{"totalElements":15,"content":[{"title":"Run 1","categoryTitle":"Cardio","durationSeconds":1200,"goal":{"color":"f07580"}},{"title":"Run 3","categoryTitle":"Cardio","durationSeconds":1200,"goal":{"color":"f07580"}},{"title":"Run 6","categoryTitle":"Cardio","durationSeconds":1200,"goal":{"color":"f07580"}},{"title":"Run 7","categoryTitle":"Cardio","durationSeconds":1200,"goal":{"color":"f07580"}},{"title":"Run 10","categoryTitle":"Cardio","durationSeconds":1200,"goal":{"color":"f07580"}}]},"imagesNode":{"header":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c1679/webapp-detail-1080.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/eff08/webapp-detail-1080.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c122a/webapp-detail-1080.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/fc643/webapp-detail-1080.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c1679/webapp-detail-1080.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/5c931/webapp-detail-1080.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/03d34/webapp-detail-1080.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/a4666/webapp-detail-1080.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/4243f/webapp-detail-1080.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/5c931/webapp-detail-1080.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c1679/webapp-detail-1080-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/eff08/webapp-detail-1080-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c122a/webapp-detail-1080-male.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/fc643/webapp-detail-1080-male.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/c1679/webapp-detail-1080-male.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/5c931/webapp-detail-1080-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/03d34/webapp-detail-1080-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/a4666/webapp-detail-1080-male.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/4243f/webapp-detail-1080-male.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/b46265d58e5e0c9dc1483c472ac30eab/5c931/webapp-detail-1080-male.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMobile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/eff08/mobile-titleimage-2x.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/d91f7/mobile-titleimage-2x.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/eff08/mobile-titleimage-2x.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/9ae44/mobile-titleimage-2x.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/03d34/mobile-titleimage-2x.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/47f67/mobile-titleimage-2x.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/03d34/mobile-titleimage-2x.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/24daf/mobile-titleimage-2x.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"headerMobileMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/eff08/mobile-titleimage-2x-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/d91f7/mobile-titleimage-2x-male.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/eff08/mobile-titleimage-2x-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/9ae44/mobile-titleimage-2x-male.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/03d34/mobile-titleimage-2x-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/47f67/mobile-titleimage-2x-male.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/03d34/mobile-titleimage-2x-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/a4b299e7d00ed1480aa340e8661d839f/24daf/mobile-titleimage-2x-male.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"usps":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/33f3f2714c867ef832ccf5f0fbe09f79/a1eb1/usp1-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/33f3f2714c867ef832ccf5f0fbe09f79/a1eb1/usp1-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/33f3f2714c867ef832ccf5f0fbe09f79/b0751/usp1-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/33f3f2714c867ef832ccf5f0fbe09f79/b0751/usp1-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/b79a144be51558d4a3ab03737bbf16f2/a1eb1/usp2-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/b79a144be51558d4a3ab03737bbf16f2/a1eb1/usp2-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b79a144be51558d4a3ab03737bbf16f2/b0751/usp2-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b79a144be51558d4a3ab03737bbf16f2/b0751/usp2-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,/9j/2wBDABALDA4MChAODQ4SERATGCgaGBYWGDEjJR0oOjM9PDkzODdASFxOQERXRTc4UG1RV19iZ2hnPk1xeXBkeFxlZ2P/2wBDARESEhgVGC8aGi9jQjhCY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2P/wgARCAAJABQDASIAAhEBAxEB/8QAFwABAQEBAAAAAAAAAAAAAAAAAAMBBf/EABUBAQEAAAAAAAAAAAAAAAAAAAAD/9oADAMBAAIQAxAAAAHpyqlM0f/EABcQAAMBAAAAAAAAAAAAAAAAAAACEiD/2gAIAQEAAQUCErP/xAAUEQEAAAAAAAAAAAAAAAAAAAAQ/9oACAEDAQE/AT//xAAUEQEAAAAAAAAAAAAAAAAAAAAQ/9oACAECAQE/AT//xAAZEAACAwEAAAAAAAAAAAAAAAABIQAREiD/2gAIAQEABj8Ch0ba5//EABgQAAIDAAAAAAAAAAAAAAAAAAABIDGR/9oACAEBAAE/IRUqHhH/2gAMAwEAAgADAAAAED8v/8QAFREBAQAAAAAAAAAAAAAAAAAAEEH/2gAIAQMBAT8Qh//EABQRAQAAAAAAAAAAAAAAAAAAABD/2gAIAQIBAT8QP//EABsQAAEEAwAAAAAAAAAAAAAAABEAARAhMUFx/9oACAEBAAE/EEaFB6YKkIbfXj//2Q==","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/1b28cd3b1aedc906ef9655a9c94ee17d/a1eb1/usp3-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/1b28cd3b1aedc906ef9655a9c94ee17d/a1eb1/usp3-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/1b28cd3b1aedc906ef9655a9c94ee17d/b0751/usp3-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/1b28cd3b1aedc906ef9655a9c94ee17d/b0751/usp3-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}}],"previews":[],"workouts":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,/9j/2wBDABALDA4MChAODQ4SERATGCgaGBYWGDEjJR0oOjM9PDkzODdASFxOQERXRTc4UG1RV19iZ2hnPk1xeXBkeFxlZ2P/2wBDARESEhgVGC8aGi9jQjhCY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2P/wgARCAALABQDASIAAhEBAxEB/8QAFwAAAwEAAAAAAAAAAAAAAAAAAAMEAf/EABYBAQEBAAAAAAAAAAAAAAAAAAMBAv/aAAwDAQACEAMQAAABmYnUCwiM3//EABgQAQADAQAAAAAAAAAAAAAAAAEAERIg/9oACAEBAAEFArZpJs4//8QAFBEBAAAAAAAAAAAAAAAAAAAAEP/aAAgBAwEBPwE//8QAFREBAQAAAAAAAAAAAAAAAAAAABL/2gAIAQIBAT8BS//EABcQAAMBAAAAAAAAAAAAAAAAAAAgMTL/2gAIAQEABj8Cppf/xAAaEAACAgMAAAAAAAAAAAAAAAAAEQExIFFh/9oACAEBAAE/IegYi20Qi8P/2gAMAwEAAgADAAAAECTv/8QAFREBAQAAAAAAAAAAAAAAAAAAABH/2gAIAQMBAT8QV//EABYRAQEBAAAAAAAAAAAAAAAAAAARAf/aAAgBAgEBPxCYh//EABoQAQEAAgMAAAAAAAAAAAAAAAERACBRYYH/2gAIAQEAAT8QCSB7ihAUEBJ05IoXm6f/2Q==","aspectRatio":1.7796610169491525,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/16d47368eef2c2583276bc8c51d10831/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}}]}}}}]}},"pageContext":{"locale":"en","id":"en_US__349","goalRegex":"page/generic/program/static/image/0.jpg$/","page":"programs","views":{"en":"349-first-5k-run"},"seoSpecific":{"title":"First 5K Run","description":"Take Gymondo outside with this 5-week audio-only 5K program, which uses a mix of walking, jogging and sprinting intervals to build up your cardiovascular endurance and stamina. Enjoy 20-minute sessions 3 times per week with a build up to 30 minutes the last week. Before you know it, you'll be on your way to running your first 5K. If you're already a runner, this friendly, non-intimidating program will help you improve your speed. Update to the latest app version to get started.","canonical":"https://www.gymondo.com/en/programs/349-first-5k-run/"},"redirectURL":"/en/programs/349-first-5k-run/"}},"staticQueryHashes":[]}