Hello to the 9th grade, I did not do much sport and was mainly at the ps4 during the day. I'm not fat on the contrary - 1.78cm and 65.3 kg. Am 16th and in the 10th meanwhile. But now it is so that I have kajm perseverance and sport I suffer suffers. When strength training in the gym is no obstacle, but I can barely jog. So on the band I have, for example 500 m on 15kmh speed and then I make really tired and sting so. Sure is 15kmh no really low speed but even with normal jogging I do not think much. Incidentally, I still make boxes where my footwork suffers greatly. Since I want to go into an officer's career at the federal government, I have to be really fitter for the basic training and 9 specific mobate preparation because there are a lot of marches there and in general the training is mainly focused on endurance. Fortunately, I still have 3 years since I'm still doing Abi, however, I need a strict plan for my stamina. Many say go jogging but if I quickly abkratze brings nothing or nothing? Hope you can help me.
Slowly increase, at some point will be successful and above all train regularly.
I would try at the beginning times, for example 1 km to jog and then gradually increase both the pace and the distance and in the last step, the number of training sessions per week. For example, if you start 1km, then 4.5-5 minutes would be your first goal. I would start with 2 training sessions a week, 3-4 days apart, as soon as you realize you are doing well and the time is quite reasonable, running longer (for example 1.5 km). If you feel that recovery is good, increase the number of workouts per week.
