Walking and running for 48 minutes (2x 3x 4min running)

Beginner 48 minutes
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After 10 minutes of power walking to prepare your muscles for exercise, you will alternate 4 minutes of running and 1 minute of walking for a total of 14 minutes.

After 5 minutes’ recovery, you’ll start a second set.

You’ll then finish the session with 5 minutes of slow walking to help recover with fewer aches.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    10 minutes power walking
  • 02
    14 minutes alternating 4 minutes of running and 1 minute walking
  • 03
    5 minutes walking
  • 04
    14 minutes alternating 4 minutes of running and 1 minute walking
  • 05
    5 minutes slow walking

Coach advice

"When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to speak as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%."
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